Very long list of techniques implemented in our approach:
1 Socratic Dialogue — Question your thoughts to find the truth.
2 Socratic Questioning — Examine evidence for and against your beliefs.
3 CBT Framework — Notice how thoughts, feelings, and actions connect.
4 Cognitive Behavioral Therapy — See how your thoughts shape your emotions.
5 CBT Reframing — Replace unhelpful thoughts with balanced ones.
6 CBT Thought Balancing — Choose realistic optimism over toxic positivity.
7 Cognitive Restructuring — Challenge and reframe negative thoughts.
8 Cognitive Defusion — Distance yourself from unhelpful thoughts.
9 Exposure Therapy — Gradually face and desensitize your fears.
10 Behavioral Activation — Schedule rewarding activities to boost your mood.
11 Cognitive Reappraisal — Change how you interpret situations to regulate emotions.
12 Self-Monitoring — Observe and record your thoughts, moods, and behaviors.
13 Habit Stacking — Attach a new habit to an existing one to stay consistent.
14 Implementation Intentions — Use "if–then" plans to follow through on your goals.
15 Expressive Writing — Write about emotions and experiences to process them.
16 Gratitude Journaling — Reflect daily on what you're grateful for.
17 Cognitive Journaling — Record distorted thoughts and replace them with balanced ones.
18 Morning Pages — Free-write your thoughts every morning without judgment.
19 End-of-Day Reflection — Review your day and note what went well.
20 Self-Inquiry — Ask yourself open questions to uncover deeper emotions.
21 Letter Writing Therapy — Write letters you'll never send to release emotions.
22 Mood Tracking — Track your moods to recognize emotional patterns.
23 Self-Affirmation Theory — Reinforce your personal values to reduce stress.
24 Self-Compassion Practice — Replace self-criticism with compassion.
25 Growth Mindset — View failure as a step toward growth.
26 Value Identification — Reconnect with your core values.
27 Strength Recognition — Identify and celebrate your strengths.
28 Growth-Oriented Self-Talk — Add "yet" to your self-talk to foster a growth mindset.
29 Mindfulness — Focus your attention on the present moment.
30 Affective Labeling — Name your emotions to reduce their intensity.
31 Grounding Technique — Ground yourself by noticing what you see, hear, and feel.
32 Radical Acceptance — Accept reality without resistance.
33 Non-Judgmental Awareness — Observe your inner world without judgment.
34 SMART Goal Setting — Set specific, measurable, and time-bound goals.
35 Implementation Planning — Use the WOOP method: Wish, Outcome, Obstacle, Plan.
36 Future Visualization — Visualize your ideal outcomes to boost motivation.
37 Micro-Goals — Break big goals into small, achievable steps.
38 Behavioral Reinforcement — Reward yourself for consistent effort.
39 Self-Efficacy Building — Strengthen your belief in your ability to succeed.
40 Three Good Things Exercise — Write down three good things that happened today.
41 Savoring Practice — Savor positive moments with full attention.
42 Kindness Diary — Track small acts of kindness to lift your mood.
43 Meaning-Making — Find meaning in everyday experiences.
44 Flow Awareness — Notice activities that make you lose track of time.
45 Values Clarification — Clarify what truly matters to you.
46 Committed Action — Align your actions with your personal values.
47 Self-as-Context — See yourself as separate from your thoughts.
48 Present Moment Awareness — Stay anchored in the present.
49 Emotional Acceptance — Allow uncomfortable feelings without fighting them.
50 Perspective Taking — Recognize that you are more than your emotions.
51 Empathy Mapping — Reflect on how others feel and think.
52 Assertive Communication — Express your needs clearly and respectfully.
53 Nonviolent Communication — Communicate with empathy and understanding.
54 Perspective-Taking — See situations from another person's perspective.
55 Emotional Granularity — Learn to name your emotions with precision.
56 Biofeedback Awareness — Notice how your body reacts to stress.
57 Sensory Grounding — Use your senses to ground yourself in the moment.
58 Narrative Therapy — Rewrite your personal story with awareness.
59 Shadow Work — Explore the hidden parts of your psyche.
60 Existential Reflection — Reflect on purpose, freedom, and meaning.
61 Self-Distancing Technique — Write about yourself from a third-person view.
62 Life Review Therapy — Map your life timeline to discover patterns.
63 Strength-Based Reflection — Reflect on what made you resilient in the past.
64 Self-Discovery Journaling — Explore your inner self through guided questions.
65 Relationship Journaling — Write about nurturing your relationships.
66 Worry Release Journaling — Process and release stress through writing.
67 Anger Processing Journaling — Work through anger in a healthy way.
68 Anxiety Management Journaling — Develop strategies to calm your anxiety.
69 Decision-Making Journaling — Clarify your thoughts to make better decisions.
70 Brain Dump Journaling — Empty your mind of racing thoughts.
71 Conflict Resolution Journaling — Find solutions to interpersonal conflicts.
72 Daily Intention Setting — Set and focus on your daily intentions.
73 Dream Journaling — Record and analyze your dreams.
74 Political Overwhelm Journaling — Process overwhelming political information.
75 Media Overwhelm Journaling — Manage media consumption and its effects.
