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LGBTQ+ Glossary

Our knowledge of LGBTQ+ issues, and the language used within these communities, is constantly evolving. Within the LGBTQ+ community, many people are searching for the word that feels right to describe themselves. Words matter, and finding the language that feels right can have a powerful effect. Outside of LGBTQ+ communities, even well-meaning people can have trouble finding the right words...

What is Exposure Therapy?

People with anxiety often invest tremendous energy trying to avoid their fears. While understandable, this avoidance limits their quality of life and ability to achieve their goals. That’s where exposure therapy comes in. Exposure therapy is an evidence-based protocol for helping clients face their fears in a gradual, methodical way....

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Exposure Tracking Log

Exposure therapy is an evidence-based protocol for helping clients face their fears in a gradual, methodical way. Early in treatment, clients will create an exposure hierarchy, which is a list of scenarios they view as anxiety-provoking. Using the Subjective Units of Distress Scale (SUDS), they will rate these scenarios from 0 (no anxiety) to 100 (extreme anxiety) based on the level of anxiety they anticipate...

Emotion Exploration Scale

Emotions can creep up on us. What starts as hungry, tired, and frustrated can grow into something bigger, like a blackout rage. Or an unexplained feeling of excitement might be the forewarning of a manic episode. By understanding what an emotion feels like at its earliest stages, clients can learn to respond before it grows out of control...

Basic Emotions Reference

Exploring emotions is an important part of therapy. However, many people have a hard time identifying and naming their feelings. Complex emotions are often hidden behind catch-all terms such as “I feel good” or “I feel bad.” The Basic Emotions handout lists four basic emotions that are commonly discussed in therapy—happiness, sadness, fear, and anger—alongside their related complex emotions. This simpl...

Three Good People: Strengths-Spotting Activity

Research in positive psychology has shown that people who know their strengths and use them daily tend to be happier, have better self-esteem, and are more likely to complete their goals. Strengths-spotting exercises are used to help people identify their strengths and the ways they use them. Three Good People is a strengths-spotting exercise for teens and adults...

When a person recognizes and uses their strengths, they tend to be happier and have higher self-esteem. For those who struggle to recognize their strengths, strength-spotting can be an effective treatment technique. Helping clients learn to recognize and use the strengths they already have can lead to improved wellbeing...

Fact or Opinion

Facts are verifiable statements. They are supported by evidence and can be agreed upon. Opinions are personal interpretations of facts, which differ from person to person. For example, it is a fact that the sky is blue, and an opinion that the weather is beautiful. During cognitive behavioral therapy (CBT), it is important to separate facts from opinions...

Urge Surfing Script

Urge surfing helps control behaviors such as drug and alcohol use, emotional outbursts, aggression, and other unwanted impulses. The goal of this technique is to recognize and accept the feelings of an urge, rather than trying to suppress them. Relaxation and distraction are used to “surf” the urge until it fades away. T...

Love languages are the ways people show and receive love. For example, one person might feel loved when their partner prioritizes spending time together. However, another person might not need a lot of time with their partner. Instead, they want to hear “I love you” and other words of affirmation. I...

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