The Skills Foundation
There are many skills for life. This page lists a variety of the key skills I work with people to develop in therapy. These skills are known to help key processes that can help us in life.
The section is broken down into 5 parts - representing skills from each part of the 5 Part Model - a model I use in sessions with people all the time because it is so helpful. The 5 part model can help us to understand what is going on in our lives, how things are interacting, and therefore what might help. It is really useful. To read more about the 5 part Model please see my blog post here. For now, here is an image of it. ​
From here on this page is broken down into skills and fit under each of the 5 parts. I haven't made content for all of these skills yet - but where I have there are links.
THIS IS ALL IN AFFINITY
Making change using our environment
ABCs - Contingency Management, Stimulus control, Shaping.
Using our home life to make changes in our thinking and actions
Social skills
Lots of things - See DBT and PBT book and list here.
Social support and Connection
Social support / connection / belonging / helping others / altruism etc
BODY / SENSATIONS
Breathing
Breathing is .... Click below for a blog post about this. And listen below for an intro and a 5 minute practice.
SITUATIONS
Arousal reduction - breathing. PMR, passive relaxation, Applied relaxation, Body scan, Breath counting, visualisation, autogenics
Energy management - Work / rest / play - Life Balance - Micro breaks (Jim Loerh etc)
Bodily connection and awareness - sensations, needs, etc
Nutrition - brief link to Thug kitchen, ideas about N and mental health
Sleep - brief link to sleep hygiene materials
EMOTIONS
Validation
Breathing is .... Click below for a blog post about this. And listen below for an intro and a 5 minute practice.
Emotional awareness - and awareness of needs and wants
Emotional Validation (of self - and others)
Self- compassion (and compassion for others)
Values choice and clarification (and meaning)
Cultivating psychological acceptance / willingness/ Openness
Coping and emotion regulation
Emotions regulation
Distress tolerance
Crisis Management
THOUGHTS
Mindfulness - Defusion, Flexible attention to present, Self as context / Observer, Noticing, Naming, Experiential skills.
Awareness of thinking styles
Cognitive Defusion
Cognitive Reappraisal
Modifying core beliefs
ACTIONS
Exposure strategies - e.g. Graded exposure
Behaviour activation
Self management - links to ABCs in Situation)
Chain analysis
Problem solving
Goal setting
Motivation
Committed action (aligned with values)
