Supercharge Your Therapy Sessions: 35 Essential CBT Tools for Trauma
Doc Snipes・2 minutes read
Dr. Donnelly Snipes discusses 35 trauma-informed cognitive behavioral therapy techniques focused on creating safety and empowerment, utilizing tools like sensory activities, symptom logs, and cognitive restructuring to manage stress, develop coping skills, and improve overall well-being. The strategies aim to help individuals feel grounded, reduce anxiety, manage triggers, enhance self-awareness, and foster personal growth through techniques like mindfulness, radical authenticity, thought stopping, cognitive distortions, and successive approximations to achieve gradual improvements towards personal goals and better emotional regulation.
Insights
- Trauma-informed cognitive behavioral therapy focuses on creating safety through various means like physical, cognitive, and environmental safety, alongside distress-tolerant mantras and tools.
- Utilizing sensory tools and breathing techniques can trigger relaxation responses, grounding individuals and helping them manage stress effectively.
- Symptom logs, stress reduction through anxiety tracking, and systematic desensitization techniques are crucial elements in managing mental health symptoms and promoting gradual progress and well-being.
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Recent questions
What is trauma-informed cognitive behavioral therapy?
Trauma-informed cognitive behavioral therapy focuses on utilizing strengths, recognizing expertise, and developing coping tools to help individuals feel safer and empowered.
How can individuals create safety in trauma therapy?
Individuals can create safety in trauma therapy by focusing on physical safety from self and others, cognitive safety, and environmental safety to reduce stress response activation and promote feelings of security.
What are some distress-tolerant mantras and tools?
Distress-tolerant mantras and tools include diaphragmatic breathing, blowing bubbles, keeping a phone for support, essential oils, anchoring objects, and jolting techniques to trigger relaxation response and promote feelings of safety.
How can individuals manage mental health symptoms effectively?
Individuals can manage mental health symptoms effectively by tracking symptoms in logs, identifying triggers, vulnerabilities, coping strategies, and reviewing logs for insights into managing symptoms and understanding patterns.
What techniques can be used to slow breathing and trigger relaxation?
Techniques like yawning, massaging the vagus nerve, laughter, blowing bubbles, and using balloons or party noise makers can help individuals slow breathing, override stress response systems, and trigger relaxation responses for stress management.
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