Tools
Below is a list of all mental health tools used in Innerworld. All of these tools are based on the principles of Cognitive Behavioral Therapy and they’re here for you to use, reference, and revisit as often as you’d like. You can print the PDF versions and use them as you follow along during Innerworld events, or you can reference the PDF version and a complete blog post about each tool at your leisure.
Find the tool you’re looking for:
- Cognitive Behavioral Model
- Reframe Questions
- Yerkes-Dodson Curve
- Wise Mind
- Pro-Con Tool
- Lifestyle Balance Tool
- DBT Modules
- Thought Record
- Cognitive Distortions
- Smart Goals
- Assertiveness Curve
Cognitive Behavioral Model (Cognitive Behavioral Immersion™ Wheel)
The Cognitive Behavioral Model is a representation of how our thoughts, behaviors and physiology affect our feelings. With this in mind, we can learn how to change our thoughts, behaviors, and physiology to feel better. Read More
Reframe Questions Tool
The Reframe Questions Tool is helpful for analyzing our negative automatic thoughts and determining what is true, what we are exaggerating, and what steps we should take when faced with powerful thoughts. Read More
Yerkes-Dodson Curve Tool
The Yerkes-Dodson Curve Tool helps us reach an optimal performance when it comes to getting things done. It explains the relationship between how much stress (arousal) we feel toward a task, and how well we perform that task. Using the curve, we can take an active step to put our minds in an optimal state of arousal and get our best work done. Read More
Wise Mind Tool
The Wise Mind Tool is designed to help us actively balance reason, logic, and emotion in our decisions. When we consciously gather input from Reasonable Mind and Emotion Mind, we can make more considered choices. Read More
Pro-Con Tool
The Pro-Con Tool is useful for when we are caught between two choices. It helps us gather our thoughts and consider the positive and negative outcomes of our options (pros and cons) to help us make decisions with more clarity. Read More
Lifestyle Balance Tool
Sometimes we can feel out of balance, like we have too much or too little of something in our lives. The Lifestyle Balance Tool helps us identify which parts of our lives our energy is being directed toward. This can help us take stock of ourselves and redirect our focus to what we may be neglecting. Think of it as a birds-eye view of the areas of our lives that are fulfilled and the areas that aren’t. Read More
DBT Modules
Innerworld tools are Cognitive Behavioral Immersion™ Tools based on the principles of Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT). DBT itself is a framework derived from CBT, designed specifically to help with intense negative emotions. Learn about the four modules and some of the tools that correspond to each one. Read More
Thought Record
A Thought Record helps us recognize and change our unhelpful, automatic thoughts. The purpose of a thought record is to get us into the habit of paying attention to our thoughts and working to change them.
Cognitive Distortions
An addendum to the Thought Record Tool. These are specific patterns of thinking we fall into that are often untruthful and distort our perception of various situations. This chart identifies common ones and provides useful examples.
SMART Goals
Setting goals can be difficult. Too grand and we fall flat, too small and our progress is hard to notice. With SMART goals, you can systematically set goals that set you up to successfully follow through. Great for periods of reset, the new year, a new quarter, or even a new month!
Assertiveness Curve
We often come across scenarios where we want things for ourselves, but have trouble making those needs clear without being forceful or without letting others trample over us. The Assertiveness Curve can help us actively find the balance between being passive and being aggressive, allow us to respect ourselves and our needs while respecting others.