Black-and-white thinking — psychotherapy techniques

A technique for softening all-or-nothing thinking by placing performance, traits or outcomes on a scale instead of in two categories. The cl…

CBT

Evidence For and Against

A systematic two-column collection of facts for and against an automatic thought. The task is not intuition or reassurance, but real evidenc…

DBT

Non-judgmentally

Building the capacity to see facts without moral labels: not "I am terrible" but "I was late"; not "this is a catastrophe" but "this happene…

Deurzen

Exploring Paradoxes and Polarities

Van Deurzen sees human existence as fundamentally paradoxical: each dimension of life contains irreducible polarities (life/death, freedom/n…

MBT

Contrary Moves

An MBT technique in which the therapist offers an alternative perspective opposite to the one in which the client is "stuck". When the clien…

Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.