Therapeutic Techniques
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Resources
Cognitive-Behavioral Therapy (CBT)
CBT focuses on changing negative thought patterns and behaviors.
Books: “The Anxiety and Phobia Workbook” by Edmund J. Bourne “Mind Over Mood” by Dennis Greenberger and Christine A. Padesky
Websites:
NAMI on CBT
Psychology Today – CBT
Apps:
MindDoc
Dialectical Behavior Therapy (DBT)
DBT emphasizes emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness.
Books: “The DBT Skills Workbook” by McKay, Wood, and Brantley “DBT Skills Training Manual” by Marsha M. Linehan
Websites:
DBT Self Help
Behavioral Tech – DBT
Apps:
DBT Diary Card
DBT Coach
Mindfulness and Meditation
Focuses on present-moment awareness to reduce stress and improve emotional regulation.
Books:
“The Mindful Teen” by Dzung X. Vo
“Wherever You Go, There You Are” by Jon Kabat-Zinn
Websites:
Mindful.org
GGSC Berkeley
Acceptance and Commitment Therapy (ACT)
ACT focuses on accepting negative thoughts and committing to actions aligned with one’s values.
Books:
“The Happiness Trap” by Russ Harris
“ACT Made Simple” by Russ Harris
Websites:
Association for Contextual Behavioral Science – ACT
Family Therapy
Family therapy focuses on improving communication and resolving conflicts within the family.
Books: “The Seven Principles for Making Marriage Work” by John Gottman “Family Therapy Techniques” by Salvador Minuchin
Websites:
AAMFT
Psychology Today – Family Therapy
Local Resources in Vancouver, WA: Sea Mar Behavioral Health Services Children’s Center
skills & techniques
Therapeutic Techniques to Practice
Positive Psychology
Positive Psychology Techniques
Gratitude Journaling
Write down three things you are grateful for each day to boost positive emotions and overall happiness.
Book:
“The Gratitude Diaries” by Janice Kaplan
Strengths Exploration
Identify and use your personal strengths in daily life to increase confidence and satisfaction.
Website:
VIA Institute on Character
Positive Affirmations
Practice positive self-talk by repeating
affirmations to foster a positive mindset.
Book:
“You Are a Badass” by Jen Sincero
Random Acts of Kindness
Perform small, spontaneous acts of kindness to improve mood and foster a sense of connection.
Website:
Random Acts of Kindness Foundation
Mindfulness Meditation
Engage in mindfulness practices to increase present-moment awareness and reduce stress.
App:
Headspace
Books and Guides
“Flourish” by Martin E.P. Seligman:
Insights into positive psychology and practical exercises for enhancing well-being
“The How of Happiness” by Sonja Lyubomirsky: Scientifically backed strategies for increasing happiness
“Grit: The Power of Passion and Perseverance” by Angela Duckworth: Explores the importance of grit and how to develop it
skills & techniques
More Therapeutic Techniques to Practice
Somatic Therapy
Body Awareness
Focus on bodily sensations to increase awareness and presence. This can help individuals recognize and release tension and stress.
Book:
“The Body Keeps the Score” by Bessel van der Kolk
Grounding Exercises
Techniques that help individuals feel more connected to their bodies and the present moment, reducing anxiety and dissociation.
Website:
GoodTherapy.org on Grounding
Breathing Techniques
Controlled breathing exercises that help regulate the nervous system, reduce stress, and promote relaxation.
App:
Breathwrk
Progressive Muscle Relaxation
A technique that involves tensing and then slowly releasing different muscle groups to reduce physical tension and stress.
Website:
Verywell Mind on Progressive Muscle Relaxation
Somatic Experiencing
A therapeutic approach developed by Peter Levine that focuses on resolving trauma through bodily awareness and release.
Book:
“Waking the Tiger: Healing Trauma” by Peter A. Levine
Movement and Dance Therapy
Using movement and dance to express and process emotions, improve body awareness, and enhance emotional regulation.
Website:
American Dance Therapy Association
Yoga and Mindfulness
Integrating yoga and mindfulness practices to improve body awareness, reduce stress, and enhance emotional well-being.
App:
Yoga for Beginners
Books and Guides:
“The Body Keeps the Score” by Bessel van der Kolk: Explores the impact of trauma on the body and how somatic therapies can help in healing
“Waking the Tiger: Healing Trauma” by Peter A. Levine: Introduces Somatic Experiencing and provides practical exercises for trauma healing
“Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body” by Peter A. Levine: Step-by-step program for trauma recovery using somatic techniques
“Trauma-Sensitive Yoga in Therapy” by David Emerson: Guidance on integrating yoga with therapy to address trauma