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Urge Surfing: Distress Tolerance Skill

Urge surfing is a technique for managing one’s own unwanted behaviors. Rather than giving in to an urge, a person learns to ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own. This technique can be used to stop or reduce drug and alcohol use, emotional reactions such as “blowing up” when angry, gambling, and other unwanted behaviors...

Gratitude Exercises

Gratitude means appreciating the good things in your life, no matter how big or small. Making the practice of gratitude a regular part of your day can build happiness, self-esteem, and provide other health benefits. The Gratitude Exercises worksheet summarizes five activities to help clients start practicing gratitude...

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What is Forgiveness?

Forgiveness does not mean condoning or approving of mistreatment. Nor does it mean forgetting, or pretending like the wrongdoing never happened. Instead, forgiveness means letting go of resentment, anger, and hostility toward someone who treated you unfairly, even when you are justified in having those feelings...

Activity List for Kids

Like adults, children who are depressed often lose interest in their favorite activities. Also like adults, this can create a troubling cycle where inactivity causes depression to worsen. Behavioral activation helps to reverse this cycle, making it an important part of depression treatment for kids...

Managing Childhood Depression: Caregiver's Guide

Healthy habits—such as routines, sleep hygiene, and socializing—give children resilience to overcome depression and build mental wellness. Parents and caregivers play an important role in supporting the mental health of their children by modeling, teaching, and reinforcing these habits. The Managing Childhood Depression worksheet describes several important habits that caregivers and their children can practice every day...

Leaves on a Stream

Leaves on a stream is a technique used in acceptance and commitment therapy (ACT) to cope with uncomfortable thoughts and feelings. This technique uses a concept called cognitive defusion, which works by creating distance from thoughts and feelings as a way to reduce the power they have over us. Cognitive defusion teaches us to take a step back and observe our thoughts and feelings from afar...

Body Image Info Sheet

Body image is how you think and feel about your body, and how you feel in your own skin. A person can have a healthy or an unhealthy body image, regardless of how they look. Developing a healthy body image contributes to self-esteem and well-being. There is often confusion about what body image means, and how it differs from a person’s actual appearance...

Body Image Discussion Questions

Messages about body image are inescapable. Advertisements, social media, movies, magazines, and personal relationships—it’s everywhere you look. Because body image is often deeply intertwined with self-esteem and mental wellness, it can be an important subject within therapy. The Body Image: Discussion Questions handout provides education on body image, along with seven thought-provoking questions...

The Cognitive Triangle

The cognitive triangle illustrates how thoughts, emotions, and behaviors affect one another. This idea forms the basis of cognitive behavior therapy (CBT). Perhaps most important to CBT, when a person changes their thoughts, they will also change their emotions and behaviors. By targeting irrational or maladaptive thoughts, mood and behavior can be improved...

The Four Horsemen & Their Antidotes

Criticism, defensiveness, contempt, and stonewalling. These are the four horsemen—damaging behaviors that escalate conflict and erode a relationship. If left unchecked, the four horsemen solidify themselves in a relationship as a normal part of communication. Antidotes are communication skills, relaxation techniques, and other strategies that counteract the four horsemen...

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