Therapy resources and self help tools


 Cognitive Distortions Provided by © 2012 

Cognitive distortions are irrational thoughts that can influence your emotions. 

Everyone experiences cognitive distortions to some degree, but in their more extreme forms they can be harmful. 

Magnification and Minimization: Exaggerating or minimizing the importance of events. One might believe their own achievements are unimportant, or that their mistakes are excessively important.  

Catastrophizing: Seeing only the worst possible outcomes of a situation.

 Overgeneralization: Making broad interpretations from a single or few events. "I felt awkward during my job interview. I am always so awkward." 

Magical Thinking: The belief that acts will influence unrelated situations. "I am a good person—bad things shouldn’t happen to me."

 Personalization: The belief that one is responsible for events outside of their own control. "My mom is always upset. She would be fine if I did more to help her." 

Jumping to Conclusions: Interpreting the meaning of a situation with little or no evidence. 

Mind Reading: Interpreting the thought sand beliefs of others without adequate evidence. "She would not go on a date with me. She probably thinks I’m ugly." 

Fortune Telling: The expectation that a situation will turn out badly without adequate evidence.

 Emotional Reasoning: The assumption that emotions reflect the way things really are. "I feel like a bad friend, therefor I must be a bad friend."

 Disqualifying the Positive: Recognizing only the negative aspects of a situation while ignoring the positive. One might receive many compliments on an evaluation, but focus on the single piece of negative feedback. "Should" Statements:

 The belief that things should be a certain way. "I should always be friendly." All-or-Nothing Thinking: Thinking in absolutes such as "always", "never", or "every". "I never do a good enough job on anything." 


Videos above and below are from the originator of 

Emotional Freedom therapy " Tapping" .

resource link :

Gary Craig 


EMDR Eye movement desensitization and reprocessing(EMDR) is a relatively new trauma therapy developed by Francine Shapiro. which uses rapid eye movement to connect the parts of the brain which store narrative information with parts of the brain that store memories, emotions and psychic states. 

According to Shapiro, "when a traumatic or distressing experience occurs, it may overwhelm normal coping mechanisms. The memory and associated stimuli are inadequately processed and stored in an isolated memory network.[1] " 

Improving left right brain communication is thought to help processs distressing memories, which resolve when prossessed. 

Trauma experience is a whole body experience -e.g. Distressing ideas and memories are experienced as body sensations, therefore many treatments are now more geared to combine body work, tapping, chanting sensory identification, and whole body involvement as well as relaxation techniques. 

For example body scans, autogenic training, tapping. 

The light therapy tool below is used by imagining or remembering the trauma experience while watching the lights. 


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