Tools I Use

Here are a few examples - not an exhaustive list.


Cognitive Behavioral Coaching

Emphasizes the interconnectedness of thoughts, feelings, and behaviors. 

  • Encourages individuals to question and challenge their negative thoughts and beliefs. 

  • Promotes engaging in positive behaviors to improve mood and well-being. 

  • Teaches coping mechanisms and problem-solving strategies.

  • Evidence-based and supported by research.


Dialectical Behavioral Coaching

Emphasizes the importance of both accepting and changing aspects of one's life. 

  • Mindfulness: Teaches individuals to be present in the moment, observe their thoughts and emotions without judgment, and make informed decisions. 

  • Distress Tolerance: Provides strategies for coping with intense emotions and difficult situations without resorting to harmful behaviors. 

  • Emotion Regulation: Helps individuals identify and manage their emotions effectively, reducing emotional reactivity and impulsivity. 

  • Interpersonal Effectiveness: Teaches individuals how to build healthy relationships, communicate assertively, and resolve conflicts effectively. 

Journaling

A tool that helps individuals perspective, self-awareness, and track their progress by documenting thoughts, emotions, and challenges. 

Motivational Interviewing (MI)

A collaborative process that focuses on exploring and resolving ambivalence, empowering the individual to make positive decisions and achieve their goals. 

  • Empathy: Showing genuine understanding and acceptance of the individual’s perspective. 

  • Rolling with Resistance: Avoiding confrontation and instead accepting the individual’s resistance to change. 

  • Developing Discrepancy: Helping the individual see the gap between their current behavior and their desired goals. 

  • Giving Advice and Feedback: Providing support and guidance, but only when the individual is ready for it. 

  • Focusing on Change Talk: Encouraging the individual to talk about their reasons for wanting to change and their plan for action. 

SMART/STRAM Goal Setting

A framework to define goals that are Specific, Measurable, Achievable, Relevant, and Time-bound, providing clarity and direction. An updated alternative defines goals as Specific, Trackable, Agreed, and Motivating.

Values Exercises

Activities that help individuals identify their core values and align them with their goals, increasing commitment and motivation. 

Wheel of Life

A visual tool that helps individuals assess their satisfaction in different areas of life and identify areas for improvement.