Every tool

Start with what is happening now.

There is no order to follow. Choose what feels closest.

Repeating thoughts

When a sentence or harsh voice keeps returning.

Create distance from the sentence

Hear the thought differently

Answer harsh self-talk

Worry and the future

When your mind is living ahead of you.

Prediction check

Test a feared prediction

Follow the worry to its ending

Give worry a later time

Returning images

When a manageable image feels too vivid.

Image distance lab · experimental

Change how the image appears

Starting

When the first step feels hidden.

Next small step

Make the task startable

Feelings and urges

When you need a pause before reacting.

Name what is here

Name the feeling and its place

Watch an everyday urge change