CBT Toolkit

Use an emotion thermometer to measure feelings and intensity. Build awareness, regulate emotions, and make mindful choices in tough moments.

Learn to surf action urges by observing them without acting. Build emotional control by letting urges rise and fall like waves.

Use the STOP skill to pause and reflect in tough moments. Break auto-pilot patterns and respond thoughtfully to life’s challenges.

Cool down emotionally with cold temperature therapy. Activate your body’s relaxation system to manage big feelings and regain self-control.

In heated moments, less is more. Give kids space to self-regulate, offering quiet support instead of solutions. Be present, not pushy.

“Name it to tame it” build emotional awareness by naming feelings and noticing physical cues to regain balance and ride emotional waves.

Master “Opposite Action” to shift emotions. Act opposite to unhelpful urges and regain control over fear, anger, or sadness with intention.

Learn “Opposite Action” to manage emotions that don’t fit the facts or serve you. Shift urges, take control, and transform your feelings.