Building a flexible toolkit
Life happens in the field. It helps to have the right tools, and to know when and how to use them. By understanding different processes, and learning different skills, we can build a set of tools to manage most situations. Therapists help to identify the processes different people struggle with, and to develop a set of skills that help each area. Below you will find a list of some of the main evidence based processes we are likely to talk about in therapy (Hayes & Hofmann, 2018*).
*Hayes, S.C. & Hofmann, S.G., 2018. Process-Based CBT: The Science and Core Clinical Competencies of Cognitive Behavioral Therapy. Oakland, CA. Context Press.
Key evidence based processes
Here is a list of the key evidence-based processes. Some will have links to their own dedicated page where you will find instruction in how to develop skills that help bring these processes alive in you life.
Self-management
Working toward our goals by increasing or decreasing certain behaviours, to the degree (intensity, frequency, duration) we think will help.
Emotion regulation
Being aware of and knowing how to work with different emotions at different times and in different situations.
Problem solving
Working through emotions and cognitive challenges that come when dealing with problems, and being able to strategise a way forward.
Exposure strategies
Expanding life through imagining, talking about, and doing things we are afraid of or aren't used to.
Behavioural activation
Scheduling and doing things that are important and pleasurable.
Interpersonal skills
Helpful ways of interacting with other people.
Cognitive reappraisal
Flexible thinking including being able to look at internal and external experiences from different - and more helpful - perspectives.
Modifying core beliefs
Working with long held (sometimes not so helpful) beliefs and assumptions.
Cognitive defusion
Stepping back from thoughts to notice the process of thinking (rather than being lost in the content of thoughts). Taking thoughts less literally, and be more flexible in thinking.
Psychological acceptance
Being open to the thoughts, feelings, sensations, and overall experiences of life.
Values clarification
Understanding ourselves more through noticing what is important to us, and the actions (in different areas) that give us the experience of meaning and purpose in the moment and in the long term.
Self-compassion
Developing the ability to be more like a good parent to ourselves: to be mindful of our experiences without getting too caught up in them, connected to the common experience of life, and kinder to ourselves through hard times.
Enhancing motivation
Change can be hard. Enhancing motivation includes: Understanding that motivation is never constant; knowing why we want to change, and in what ways; challenging ourselves while noting our efforts; being compassionate and encouraging; being aware of obstacles and ways to navigate them; and maintaining confidence through setbacks.