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Self-help

6 techniques · 3 approaches
EMDR
Butterfly Hug
Butterfly Hug
The client crosses their arms on their chest, the tips of the middle fingers placed under the collarbones, fingers pointing up toward the ne…
EMDR
Four Elements Exercise
Four Elements Exercise
A four-step stress management exercise developed by Elan Shapiro. Each element addresses a separate self-regulation parameter: Earth — groun…
IFS
Writing Practice with Parts
Writing Practice with Parts
A practice of written inner dialogue with parts. The client writes from the Self to a part (or the other way around) in a journal. It lets t…
REBT
Bibliotherapy and Audio-Visual Therapy
Bibliotherapy and Audio-Visual Therapy
Reading recommended books and workbooks on REBT for independent study of the rational philosophy between sessions. Audio therapy — listening…
REBT
Cognitive Homework / Disputing Irrational Beliefs Sheet (DIBS)
Cognitive Homework / Disputing Irrational Beliefs Sheet (DIBS)
A structured worksheet for the independent disputing of irrational beliefs between sessions. The client writes down: the IB, the empirical q…
REBT
Rational Coping Statements / Rational Self-Statements
Rational Coping Statements / Rational Self-Statements
The client develops, together with the therapist, concrete rational statements they can use "in the field" — at the moment of distress or be…
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.