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🔧 THERAPEUTIC MODALITIES
These evidence-based therapeutic approaches provide structured frameworks for understanding and changing thoughts, emotions, and behaviors. While working with a trained therapist is ideal for deep work, many of these tools can be learned and practiced independently to support your recovery journey. Rest & Recovery offers many in person workshops based on these topics as well. Remember to click on anything highlighted in PURPLE to go deeper into these topics.
The Liberation Place: A Special Resource
What It Is: Liberation Place is a comprehensive online recovery and mental health resource that integrates DBT (Dialectical Behaviour Therapy) and Schema Therapy to help people understand the underlying "why" behind addictive and maladaptive behaviors. Created by Steven Morris, it offers an extensive library of tools, skills, and support that goes far beyond typical recovery resources.
What They Offer:
Free Support Groups
  • Multiple weekly online meetings
  • Safe, judgment-free community space
  • Peer support and shared learning
Comprehensive Skills Library
The website contains detailed, accessible breakdowns of:
  • All DBT Skills: Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
  • Schema Therapy Tools: Attachment styles, early maladaptive schemas, modes of behavior, adaptive schemas
  • Self-Analysis Tools: Diary cards, chain analysis, journaling prompts
  • The RAAVEN Framework: Their unique integration approach
  • 10 Domains of Life & 5 Core Values: Life assessment and alignment tools
Building a Foundation
Structured guidance on creating:
  • Support networks
  • Structured lifestyle
  • Physical and emotional balance
  • Mindfulness practice
Additional Resources:
  • YouTube channel (The Liberation Station) with educational content
  • Podcasts
  • Video blogs
  • Community talks
  • Group coaching programs
  • Private counseling sessions with Steven Morris

Why This Resource is Exceptional:
Liberation Place doesn't just teach you coping skills - it helps you understand the core beliefs, attachment patterns, and schemas driving your behaviors. The combination of deep therapeutic frameworks with practical, immediately applicable tools makes it one of the most comprehensive free resources available for recovery and mental health work.
The Liberation Place Philosophy:
Rather than simply managing symptoms, they help you discover your core values, align your life with what truly matters to you, and transform maladaptive patterns at their root. It's about building a life worth living, not just abstaining from substances or behaviors.
Personal Note: This resource has been profoundly helpful on my own journey. Steven has created something extraordinary - a place where people can access professional-quality therapeutic tools and genuine community support regardless of their financial situation. The depth and quality of the free content alone rivals many paid programs.
Attachment Theory & Relational Healing
What It Is: Attachment theory explains how our early relationships with caregivers shape the way we relate to ourselves and others throughout our lives. Understanding your attachment style helps you recognize patterns in relationships and provides a roadmap for healing toward secure attachment.
Core Concept: The way you learned to seek (or avoid) safety and connection as a child becomes your default pattern in adult relationships. The good news? Attachment styles can change. You can learn to create more secure ways of relating at any age.
The Four Attachment Styles:
Secure Attachment: "I'm OK, You're OK"
  • Comfortable with intimacy and independence
  • Can seek support when needed and also be self-sufficient
  • Trusts others and trusts self
  • Handles conflict directly and constructively
  • Can find safety within yourself AND receive it from others
  • Adequately resourced to give and receive care
Anxious Attachment: "I'm Not OK, You're OK"
  • Seeks safety and validation from others
  • Fear of abandonment drives behavior
  • Needs frequent reassurance
  • Can become preoccupied with relationships
  • May struggle with being alone
  • Often over-gives to secure connection
  • Tendency to people-please
Avoidant Attachment: "I'm OK, You're Not OK"
  • Seeks safety within yourself, keeps others at distance
  • Values independence, sometimes to a fault
  • Uncomfortable with emotional intimacy
  • May dismiss or minimize feelings (yours and others')
  • Prefers self-reliance over vulnerability
  • Can struggle to ask for or accept help
  • Might withdraw when things get too close
Disorganized Attachment: "I'm Not OK, You're Not OK"
  • Mix of anxious and avoidant patterns
  • Want closeness but fear it at the same time
  • May flip-flop between seeking connection and pushing away
  • Difficulty trusting yourself or others consistently
  • Can be overly reliant on internal OR external safety, then switch
  • Often stems from trauma or inconsistent caregiving
  • The person you need is also the person you fear
How Attachment Shows Up in Recovery:
Anxious
May become overly dependent on sponsor, therapist, or recovery community. Struggles with healthy boundaries. Needs constant reassurance about progress.
Avoidant
May resist asking for help, skip meetings, minimize emotions. "I can handle this alone." Struggles to be vulnerable in support groups.
Disorganized
Inconsistent engagement with support. May push away when help is offered but panic when alone. Trust issues with support system.
Secure
Can ask for help when needed, maintain healthy independence, handle setbacks without spiraling, trust the process while staying engaged.
Moving Toward Secure Attachment:
For Anxious Types
  • Practice self-soothing when anxious (see Nervous System Regulation tools)
  • Build your internal sense of safety and worth
  • Notice when you're seeking reassurance - can you reassure yourself first?
  • Set boundaries even when it feels uncomfortable
  • Develop your own interests and support network
For Avoidant Types
  • Practice vulnerability in small doses
  • Notice when you're withdrawing and challenge yourself to stay
  • Share feelings even when it's uncomfortable
  • Let people help you - practice receiving support
  • Recognize that needing others isn't weakness
For Disorganized Types
  • Work with a trauma-informed therapist
  • Practice grounding techniques when you feel pulled in both directions
  • Build awareness of your patterns without judgment
  • Create consistent, safe relationships slowly
  • Learn to tolerate both closeness and independence

For Everyone:
  • Earned Secure Attachment is possible through therapy, healthy relationships, and intentional healing work
  • Study your patterns without shame - they made sense once
  • Practice "re-parenting" yourself - give yourself what you didn't get
  • Seek relationships with securely attached people
  • Be patient - attachment healing takes time
Resources for Deeper Learning:
Heidi Priebe on YouTube offers excellent, accessible content on attachment theory and how to heal your attachment style. Her work has helped countless people understand and transform their relational patterns. We highly recommend her entire channel, as it is a wealth of information.
Remember: Your attachment style isn't your destiny. With awareness, support, and practice, you can develop more secure ways of relating to yourself and others. This work is foundational for lasting recovery.
CBT (Cognitive Behavioral Therapy) Skills
What It Is: CBT is based on the idea that our thoughts, feelings, and behaviors are all interconnected. By changing unhelpful thought patterns, we can shift how we feel and act. It's one of the most researched and effective approaches for addiction, anxiety, depression, and many other mental health challenges.
Core Concept: Your thoughts aren't facts - they're interpretations that can be examined and changed. CBT teaches you to identify distorted thinking patterns (cognitive distortions) and replace them with more balanced, realistic thoughts.
3 Quick CBT Tools You Can Use Right Now:
01
The Thought Record (5-10 minutes)
When you notice a strong emotion or urge, write down:
  • Situation: What happened? (Just the facts)
  • Automatic Thought: What thought popped into your head?
  • Emotion: What did you feel? (Name it and rate intensity 0-10)
  • Evidence For: What supports this thought being true?
  • Evidence Against: What challenges this thought?
  • Balanced Thought: What's a more realistic way to see this?
  • New Emotion: How do you feel now? (Rate 0-10)
02
Identify Your Cognitive Distortions (2 minutes)
Common thinking traps to watch for:
  • All-or-Nothing: Seeing things as black and white ("If I'm not perfect, I'm a failure")
  • Catastrophizing: Assuming the worst will happen ("This will ruin everything")
  • Mind Reading: Assuming you know what others think ("They think I'm pathetic")
  • Should Statements: Rigid rules about how things "should" be ("I should never feel this way")
  • Overgeneralization: One event means everything is always that way ("I always mess up")
  • Personalization: Taking responsibility for things outside your control ("It's all my fault")
03
Behavioral Activation (Daily Practice)
Depression and addiction make you want to isolate and do less. Behavioral activation fights this by scheduling activities that bring meaning or pleasure, even when you don't feel like it.

Example: The Thought Record in Action
  • Situation: Friend didn't text me back
  • Automatic Thought: "They hate me, I'm worthless"
  • Emotion: Sad (8/10), Anxious (7/10)
  • Evidence For: They didn't respond
  • Evidence Against: They're probably busy, they've been a good friend before, one text doesn't define my worth
  • Balanced Thought: "They're likely busy. Even if they're upset, it doesn't mean I'm worthless"
  • New Emotion: Sad (4/10), Anxious (3/10)
Practice: When you notice strong emotions, ask yourself: "What cognitive distortion might I be using right now?"
How to do Behavioral Activation:
List activities in three categories:
  • Necessary (showering, eating, paying bills)
  • Pleasurable (hobbies, music, time with friends)
  • Meaningful (volunteering, creative projects, helping others)
Schedule at least one from each category daily. Do them even if you don't feel motivated. Notice: action often comes before motivation, not after.
Remember: Feelings follow actions. You don't have to wait to "feel ready" to start living differently.
DBT (Dialectical Behavior Therapy) Skills
What It Is: DBT was originally created for people with intense emotions and self-destructive behaviors. It combines acceptance ("I'm doing the best I can right now") with change ("I can learn skills to do better"). DBT teaches four main skill sets: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
Core Concept: You can accept yourself as you are AND work toward change at the same time. Both things can be true. This is the "dialectical" part - holding two opposing truths together.
3 Quick DBT Tools You Can Use Right Now:
STOP Skill (30 seconds - 2 minutes)
Use this when you're about to act on impulse or say something you'll regret:
  • S - Stop: Freeze. Don't move, don't speak, don't react
  • T - Take a step back: Mentally or physically remove yourself from the situation
  • O - Observe: What's happening inside and outside of you? Name it without judgment
  • P - Proceed mindfully: Choose how to respond based on your values, not your impulse
Example: You get a triggering text. STOP. Don't respond immediately. Step back (put phone down). Observe (I feel angry, my heart is racing, I want to lash out). Proceed (I'll respond in 20 minutes when I'm calmer).
Opposite Action (When emotions don't fit the facts)
Sometimes emotions are based on distorted thoughts or old patterns. When the emotion doesn't match the situation, act OPPOSITE to your urge.
How to use it:
  • Fear (when there's no real danger): Approach what you're afraid of
  • Sadness/Depression (when you want to isolate): Get active, connect with others
  • Anger (when it's disproportionate): Be kind, walk away gently
  • Shame (when you've done nothing wrong): Hold your head up, make eye contact
Important: Only use opposite action when the emotion doesn't fit the facts. If the emotion IS warranted, express it effectively instead.
Radical Acceptance (Ongoing Practice)
What is it? Completely accepting reality as it is, without fighting it. This doesn't mean you approve or that you stop working for change - it means you stop suffering by resisting what already IS.
Steps:
  1. Notice when you're fighting reality ("This shouldn't be happening," "Why me?" "It's not fair")
  1. Remind yourself: "This is the reality right now, whether I like it or not"
  1. Feel the emotions that come with acceptance (often grief, sadness)
  1. Turn your mind to acceptance over and over when resistance creeps back in
  1. Ask: "What can I do with this reality as it is?"
Example: "I relapsed. I hate that this happened, but fighting the fact that it happened keeps me stuck. I accept that I relapsed. Now, what do I do from here?"
Remember: Acceptance is not giving up - it's the first step toward effective action.
Schema Therapy & Core Beliefs Work
What It Is: Schema therapy addresses deep, core beliefs about yourself, others, and the world that were formed in childhood and continue to drive your patterns as an adult. These "schemas" are like lenses through which you see everything - and they're often distorted by early trauma or unmet needs.
Core Concept: Your current struggles often stem from trying to cope with childhood wounds using strategies that worked then but don't work now. Schema therapy helps you identify these patterns, understand their origins, and develop healthier ways of meeting your needs.
Common Core Beliefs (Schemas):
Abandonment
"Everyone I care about will leave me"
Mistrust/Abuse
"People will hurt or take advantage of me"
Defectiveness/Shame
"I'm fundamentally flawed and unlovable"
Failure
"I'm incompetent and will inevitably fail"
Dependence
"I can't handle things on my own"
Emotional Deprivation
"No one will ever truly care about my needs"
How to Work With Schemas:
  • Identify which core beliefs drive your behaviors
  • Trace them back to their origin (childhood experiences)
  • Challenge them with evidence from your adult life
  • Practice "reparenting" yourself - giving yourself what you didn't get as a child
  • Develop healthier coping modes

This Work Requires Support: Schema therapy is deep work best done with a trained therapist. However, simply becoming aware of your core beliefs is a powerful first step.
For worksheets on the different schemas, we recommend https://www.psychologytools.com/professional/therapies/schema-therapy
To take a maladaptive schema quiz, we recommend this one from the Attachment Project. https://www.attachmentproject.com/early-maladaptive-schemas/
EMDR (Eye Movement Desensitization & Reprocessing)
What It Is: EMDR is a highly effective therapy for processing trauma and distressing memories. It uses bilateral stimulation (usually eye movements, but also tapping or sounds) to help your brain reprocess traumatic memories so they're no longer triggering.
How It Works: Trauma memories can get "stuck" in your nervous system, causing you to relive them with the same emotional intensity. EMDR helps your brain complete the processing that was interrupted during the traumatic event, allowing the memory to be stored as "something that happened in the past" rather than "something happening now."
What to Expect:
Sessions with a trained EMDR therapist
You'll identify target memories to process
While thinking of the memory, you'll follow the therapist's finger moving back and forth (or use tapping)
The bilateral stimulation helps your brain reprocess the memory
Over sessions, the memory loses its emotional charge
New, adaptive beliefs replace old trauma-based beliefs

Important: EMDR must be done with a trained, certified EMDR therapist. It's not a self-help technique, though understanding how it works can help you feel more comfortable trying it.
Highly Effective For: PTSD, trauma, phobias, panic attacks, traumatic grief, disturbing memories that fuel addiction
ART (Accelerated Resolution Therapy)
What It Is: ART is similar to EMDR but often works faster and with less detailed discussion of the traumatic event. It uses rapid eye movements while you visualize the traumatic memory, then helps you "rescript" the memory with a different, less distressing outcome.
How It's Different from EMDR:
  • Often requires fewer sessions (1-5 typically)
  • Less verbal processing of the trauma
  • Uses "voluntary image replacement" - you choose how to change the memory
  • You keep the knowledge of what happened, but the emotional charge and sensory details fade
  • Some people find it less intense than EMDR
What to Expect:
  • Work with an ART-trained therapist
  • Rapid sets of eye movements while recalling the memory
  • You'll be guided to imagine different images or outcomes
  • The distress connected to the memory significantly reduces

Important: Like EMDR, this must be done with a trained ART therapist. It's showing very promising results for trauma, especially for first responders, veterans, and those with PTSD.
Best For: Single-event trauma, performance anxiety, chronic pain, phobias, traumatic grief
What It Is: NLP is a set of techniques for changing thoughts, behaviors, and emotional responses by reprogramming the way your brain processes information. It's based on the idea that language (both internal and external) shapes your experience of reality.
Core Concepts:
Internal Dialogue
How you talk to yourself matters - your internal dialogue creates your reality
Experience Structure
Changing the "structure" of your experience (how you think about it) changes the experience itself
Modeling Success
You can model successful behaviors and patterns from others
Mind-Body Connection
Your mind and body are interconnected - changing one changes the other
Common NLP Techniques:
Reframing
Changing the meaning you give to an event
Anchoring
Creating a physical trigger (like touching your thumb and finger together) while in a desired state, then using that trigger later to access the state
Timeline Therapy
Mentally traveling back to heal past events or forward to imagine desired futures
Pattern Interrupts
Breaking habitual thought or behavior patterns
Sub-modalities
Changing how you mentally represent memories (making traumatic memories smaller, dimmer, further away)
Practical Application: NLP offers many self-directed techniques for changing thought patterns, building confidence, and releasing old programming. It works well alongside other therapeutic approaches.
What It Is: IFS views your psyche as made up of different "parts" - like a family system inside you. Some parts are wounded (carrying trauma, shame, or pain), some are protectors (trying to keep you safe through various strategies), and at your core is your "Self" - your wise, compassionate center.
The Parts:
Exiles
Wounded, young parts carrying pain, shame, or trauma
Managers
Parts that try to keep you in control and prevent pain (perfectionism, controlling, people-pleasing)
Firefighters
Parts that react when exiles get triggered (substance use, binge eating, self-harm, rage)
Core Concept: None of your parts are bad - they're all trying to help in the best way they know how. When you can access your Self and compassionately listen to each part, healing happens.
How to Practice IFS:
Notice
Notice when a "part" is activated ("Part of me wants to use, part of me wants to stay sober")
Get Curious
Get curious about the part: "What are you trying to protect me from?"
Listen
Listen without judgment
Thank
Thank the part for trying to help
Ask
Ask what it needs or what role it would prefer
Lead with Self
Let your Self (compassionate center) lead
Why It's Powerful for Recovery: Addiction often involves "firefighter" parts trying to put out the pain of "exiled" parts. IFS helps you address the root cause with compassion rather than fighting yourself.
What It Is: Motivational Interviewing (MI) is a collaborative, person-centered counseling approach that helps you explore and resolve ambivalence about change. Rather than being told what to do, MI helps you discover your own reasons and motivations for changing.
Core Principle: People tend to believe what they hear themselves say. MI creates space for you to voice your own arguments for change, which strengthens your commitment far more than external pressure ever could.
The Spirit of MI:
Partnership
Not expert/patient, but collaborative relationship
Acceptance
Meeting you where you are without judgment
Compassion
Prioritizing your wellbeing
Evocation
Drawing out your own wisdom and motivation rather than imposing advice
The OARS Technique:
Four basic skills used in Motivational Interviewing that you can use in conversations with yourself or with supportive others:
O - Open-Ended Questions
  • Instead of yes/no questions, ask questions that invite exploration
  • "What concerns do you have about your substance use?"
  • "How would your life be different if you made this change?"
  • "What matters most to you right now?"
A - Affirmations
  • Recognize and acknowledge your strengths, efforts, and successes
  • "It took courage to come here and talk about this"
  • "You've been resourceful in finding ways to cope"
  • "You're showing up even when it's hard"
R - Reflective Listening
  • Mirror back what you hear to show understanding
  • "It sounds like you're feeling torn - part of you wants to change, and part of you is scared"
  • "You're saying that your family relationships matter deeply to you"
  • This helps clarify thoughts and feelings
S - Summarizing
  • Pull together what's been discussed
  • Highlight your motivations for change
  • Point out discrepancies between values and behaviors
  • "So on one hand, being a present parent is your highest priority, and on the other hand, using is getting in the way of that"
Working With Ambivalence:
MI recognizes that ambivalence (wanting to change AND not wanting to change) is normal. The key is exploring both sides without judgment, then tipping the scale by emphasizing your own reasons for change.
Self-MI Questions:
  • "What are my reasons for changing?"
  • "What are my reasons for staying the same?"
  • "On a scale of 1-10, how important is this change to me? Why that number and not lower?"
  • "On a scale of 1-10, how confident am I that I can make this change? What would help me move up one number?"
Why It Works: MI is collaborative and non-confrontational. When you explore your own motivations without pressure, resistance decreases and genuine commitment emerges.
What It Is: Brain entrainment is the process of using external stimuli (sound frequencies, light, new experiences) to influence your brainwave patterns and literally rewire your brain's neural pathways. This isn't metaphorical - it's actual neuroplasticity in action.
The Science: The synchronization of brainwaves is a phenomenon termed 'entrainment' known to support neuroplasticity, a critical brain rewiring and reorganization process that allows us to learn, heal and develop.
Understanding Brainwaves:
Your brain produces electrical activity at different frequencies, each associated with different mental states:
1-4
Delta (1-4 Hz)
Deep sleep, healing, unconscious processing
4-8
Theta (4-8 Hz)
Deep relaxation, meditation, creativity, dream state
8-14
Alpha (8-14 Hz)
Calm alertness, light relaxation, reflective states
14-30
Beta (14-30 Hz)
Active thinking, focus, alertness, problem-solving
30-100
Gamma (30-100 Hz)
Peak focus, high-level information processing, insight
Binaural Beats: Sound-Based Entrainment
How They Work: Binaural beats are an auditory phenomenon that occurs when two tones of different frequencies, which are presented separately to each ear, elicit the sensation of a third tone oscillating at the difference frequency of the two tones.
Example: Play 200 Hz in your left ear and 210 Hz in your right ear. Your brain perceives a 10 Hz "beat" - which happens to be in the alpha range (calm, relaxed alertness).
What The Research Shows:
  • Both beta and gamma BBs increased neural power at target frequencies, with gamma beats showing the strongest entrainment.
  • Gamma BBs (40 Hz) played through a low-pitch carrier tone showed the best results for sustained attention and focus
  • Studies show benefits for reducing anxiety, improving focus, and supporting meditation
How to Use Binaural Beats:
01
Use headphones
(required - each ear needs different frequency)
02
Choose your target state
  • Focus/Study: Beta (14-30 Hz) or Gamma (40 Hz)
  • Meditation/Relaxation: Theta (4-8 Hz) or Alpha (8-14 Hz)
  • Deep Sleep: Delta (1-4 Hz)
03
Listen for 15-40 minutes
04
Start before your activity
for best results (pre-task priming)
05
Combine with breathwork
for enhanced effect
Free Resources: Search YouTube for "binaural beats [your desired state]" or use apps like Brain.fm, Insight Timer, or mynoise.net
Neural Reprogramming Through New Experiences:
The Concept: Your brain builds neural pathways based on repeated patterns. Addiction creates STRONG pathways (cravings, triggers, automatic responses). To weaken these and build new ones, you need to:
  1. Try new things regularly - Novel experiences create new neural connections
  1. Practice new responses to old triggers - Rewire the association
  1. Repeat new behaviors consistently - Strengthen new pathways through repetition
  1. Challenge yourself - Learning new skills builds cognitive flexibility
Neuroplasticity in Action:
  • Learn a new language - Creates new neural networks
  • Play an instrument - Integrates multiple brain regions
  • Take different routes - Breaks automatic patterns
  • Do familiar tasks with your non-dominant hand - Forces new neural pathways
  • Learn to dance, juggle, or do martial arts - Integrates body-mind connection
Story Rewriting (Narrative Reprogramming):
Your brain doesn't distinguish clearly between imagination and reality when it comes to emotional processing. You can literally reprogram traumatic memories by consciously changing the narrative:
How to Practice:
  1. Identify a painful memory or limiting belief
  1. Write the "old story" - how you've been telling it
  1. Ask: "What's another way to see this? What did I learn? How did I grow?"
  1. Write a "new story" that includes your resilience, wisdom gained, and growth
  1. Read the new story daily for 30 days
  1. Notice how your relationship to the memory shifts

Example:
  • Old Story: "I was abandoned. I'm unlovable. People always leave."
  • New Story: "I experienced abandonment, which was painful. I learned to be self-reliant, which is a strength. I'm learning that secure connections exist. I'm worthy of love."
Why This Works: As neurons get stimulated, they begin to emit electrical and chemical messengers and form neuropathways that have influence over our thoughts, emotions and behaviors. By repeatedly thinking new thoughts and taking new actions, you physically change your brain's structure.
The Bottom Line: Your brain is not fixed. Through intentional practice with binaural beats, new experiences, and conscious story rewriting, you can literally rewire your neural pathways and create new default patterns. This is the biological basis of recovery.
What It Is: Narrative therapy views problems as separate from people. You are not your problem - you are a person who is dealing with a problem. This approach helps you "re-author" your life story, externalizing problems and reclaiming your identity beyond your struggles.
Core Concepts:
Externalization
The problem is the problem, not the person ("Addiction has been affecting your life" vs. "You are an addict")
Deconstruction
Examining how you've come to believe certain "truths" about yourself
Re-authoring
Writing a new narrative that highlights your agency, resilience, and values
Remembering
Connecting with who you are beyond the problem story
How to Practice Story Rewriting:
Write Your Current Story (15 minutes)
  • How do you currently tell the story of your struggles?
  • What's the dominant narrative about who you are?
  • What role do you play? (Victim, failure, broken, etc.)
Find Unique Outcomes (10 minutes)
  • When did the problem NOT have control?
  • When did you resist it?
  • What moments don't fit the problem story?
  • What strengths or values were present in those moments?
Write Your Preferred Story (20 minutes)
  • Who are you when the problem doesn't define you?
  • What matters most to you?
  • What would you like your life to stand for?
  • How have you been resilient even in the midst of struggle?
Identify Your Witnesses (5 minutes)
  • Who has seen the "preferred story" version of you?
  • Who would not be surprised by your growth?
  • Whose belief in you has mattered?
The Power of Narrative: The stories we tell about our lives shape our identity and our future. By consciously choosing to tell a different story - one that acknowledges pain but emphasizes resilience, growth, and agency - you literally create new possibilities for who you can become.
Remember: You are not your diagnosis, your mistakes, or your struggles. You are the author of your life, and you can write a new chapter anytime.
Finding the Right Approach for You
These therapeutic modalities aren't mutually exclusive - many people benefit from combining approaches. CBT and DBT provide practical tools for daily life. EMDR and ART address trauma. IFS helps you understand internal conflicts. NLP and narrative therapy help rewrite old programming.
Start somewhere.
Try what resonates. Work with trained professionals when possible, especially for trauma work. Rest & Recovery also offers in-person workshops based on these (and many other) modalities. And remember: the fact that you're exploring these tools means you're already engaged in the work of healing.