Glossary
When we are trying to understand ourselves, it helps to know some key terms and their definitions.
Therapies
Acceptance & Commitment Therapy (ACT)
A therapy that helps people accept difficult thoughts and feelings while taking meaningful action guided by their values. The focus is on building psychological flexibility rather than trying to eliminate discomfort. Go here for a brief description and some ACT practices.
Cognitive Behavioural Therapy (CBT)
A structured therapy that helps people understand how thoughts, feelings, and behaviours influence each other. It focuses on identifying unhelpful patterns and developing more helpful ways of thinking and acting.
Dialectical Behavioural Therapy (DBT)
A skills-based therapy that teaches mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. It aims to help people manage intense emotions and build a life worth living.
Mindfulness Based Stress Reduction (MBSR)
A structured program that teaches mindfulness meditation and awareness practices. It focuses on paying attention to the present moment with openness and curiosity.
Process Based Therapy / CBT
(PBT)
An approach that focuses on targeting core psychological processes rather than applying a single therapy model. Interventions are chosen based on what is most helpful for the individual.
Useful Models
5 Part Model
A framework showing how situations, thoughts, emotions, physical sensations, and behaviours interact. It helps people understand patterns and identify areas for change.
Chain analysis
A step‑by‑step examination of what led to a behaviour, including triggers, thoughts, emotions, and actions. It is used to understand patterns and identify opportunities for change.
Choice point
A moment where a person can choose between moving toward their values or away from them. This concept helps people recognise opportunities to act in helpful ways in the moment.
Cognitive model (CBT)
A central model in CBT looking at a persons past, beliefs, rules, triggers, and current patterns. Also see '5 Part Model'.
Relapse prevention plan
An incredibly useful personal summary developed to recognise triggers and early warning signs and respond in helpful ways before difficulties worsen. It helps in day to day processes and focuses on maintaining progress and managing setbacks.
Self management
The ability to set a goal, then choose a behaviour, and decide how much to increase it or decrease it to help reach the goal. It involves planning, action, and problem‑solving.
Wise mind
Taken from DBT, 'Wise Mind' is a state that combines emotion and reason to guide decisions. It helps people respond thoughtfully - considering pros and cons and also emotions and needs - rather than reacting impulsively or in a 'heady' way.
Learning
Gamification
Using elements from games (such as storytelling, progress tracking, rewards, or challenges) to support motivation and engagement. I
Goal orientation
Focusing primarily on achieving outcomes or results. Goals can be helpful, but over‑focusing on outcomes may decrease focus on the process, increase pressure and reduce motivation.
Intrinsic and extrinsic motivation
Intrinsic motivation comes from internal interest or personal meaning and sense of reward, while extrinsic motivation comes from external rewards or pressures. Both can influence behaviour change.
Learning
A lasting change in knowledge, skills, or behaviour based on experience. In therapy, learning helps people develop new habits and ways of responding.
Long term memory
The system that stores information and skills over time. Repetition and practice help develop long‑term memory formation.
Motivation
The internal and external factors that drive behaviour and influence whether we start, continue, or stop an activity. Motivation can change over time and is influenced by emotions, goals, habits, and environment.
Process orientation
Focusing on the steps and behaviours involved in any activity or action, rather than just goals or outcomes. This can support skill acquisition and motivation.
Short term memory
The temporary storage of information used for immediate tasks. It is limited in capacity and benefits from simplifying and structuring information. Things held in short term memory, repeated, and recalled, help to build long term memories.
Some other key terms
Alexithymia
Difficulty identifying and describing emotions.
Anhedonia
Reduced ability to experience pleasure or interest in activities.
Self compassion
Treating yourself with kindness, understanding, and support during difficult moments. Being mindful of experiences without avoidance or being caught in them. And recognising that struggle is part of being human.
Relationships
Aggressive
Communication that prioritises one’s own needs while disregarding others. It may involve hostility, criticism, or intimidation.
Assertiveness
Communicating needs and boundaries clearly and respectfully. It balances honesty with respect for others. It is a middle ground between being passive and being aggresive.
Conflict management
Strategies for managing disagreements constructively, including listening, validation, and problem‑solving. The goal is to strengthen relationships rather than “win” arguments.
See: https://www.gottman.com/blog/category/conflict-management/
Interpersonal skills
Skills for maintaining relationships, setting boundaries, and communicating effectively. These include assertiveness, validation, and negotiation.
Passive
Communication that avoids expressing needs or boundaries. This can lead to frustration, resentment, or unmet needs.
The four horsemen
A metaphor for four relationship communication styles associated with poor relationships and relationship risk. Criticism, contempt, defensiveness, stone-walling.
This article explains them in the parent child relationship
This article outlines the antidotes: Gentle start-up, Culture of appreciation, Take responsibility, Physiological self-soothing.