Mental Health Tools & Techniques: A Friendly Guide to Finding What Works for You
— 4 min read —
At wellbe, we understand that finding the right mental health support can feel overwhelming at first, especially if you’re new to seeking therapy! That’s why we’ve created this simple, easy-to-use guide to help you understand the different tools and techniques our therapists use. Whether you’re looking to manage stress, process trauma, or build new coping skills, this glossary is here to empower you with knowledge and guide you toward what feels like the best fit.
Our practitioners bring a wide range of skills and specialties to meet you where you are, always with a focus on creating a safe and supportive space.
Acceptance and Commitment Therapy (ACT)
A form of therapy that encourages you to embrace your thoughts and feelings rather than avoiding, fighting or feeling guilty about them. It emphasizes mindfulness and focuses on helping you live a meaningful life by aligning your actions with your values—even in the face of discomfort.
Art Therapy
A creative approach that uses activities such as drawing, painting or sculpting as a way to express emotions, explore personal experiences, and improve mental health. You don’t need to be an artist—just willing to try!
Cognitive Behavioural Therapy (CBT)
A practical and goal-oriented approach that teaches you to spot and change negative thinking patterns that can make you feel stuck or anxious. This evidence-based modality is all about creating healthier thoughts and behaviours to improve how you feel and to help you navigate life’s challenges.
Directive Play Therapy
Designed for children, this approach uses structured play to help kids express emotions and work through challenges in a way that feels natural and safe for them.
Dialectical Behavioural Therapy (DBT)
A type of therapy that helps you handle intense feelings, build better relationships and deal with stressful situations. It blends mindfulness, emotional regulation, and interpersonal skills to create balance and it’s especially helpful for managing strong emotions and building healthy relationships.
EMDR (Eye Movement Desensitization and Reprocessing)
An evidence-based therapy approach that helps people process and heal from trauma and distressing memories. It uses guided eye movements to help process and heal from past experiences, often bringing relief in ways traditional talk therapy might not.
Mindfulness-Based Practices
Techniques that focus on being present in the moment with non-judgmental awareness. These practices often include breathing exercises, meditation, and grounding activities to reduce stress and increase calmness.
Music Therapy
An evidence-based approach that intentionally uses music to improve emotional, cognitive, and physical well-being. Whether listening, creating, or discussing music, this modality is another creative way to explore, express and process emotions and foster healing. No music experience is required!
Narrative Therapy
This approach helps you reframe your life story by focusing on your strengths, values, and the meaning you give to experiences. The idea is to separate yourself from the problem, so you can take control and create a more empowering narrative. Narrative therapy empowers you to see yourself as the author of your own story.
Neurologic Music Therapy (NMT)
A specialized form of music therapy grounded in neuroscience. It uses carefully designed music interventions that tap into the brain’s natural healing abilities to to help improve motor skills, speech, and cognition, especially in cases of neurological conditions.
Psychodynamic Therapy
A type of talk therapy that explores how your past experiences, particularly childhood and early relationships, influence your current behaviors and feelings. It focuses on uncovering and understanding unconscious patterns and unresolved conflicts to bring more self-awareness, while helping you to understand yourself better and improve your current emotional well-being.
Solution-Focused Therapy
A goal-oriented approach that emphasizes finding practical solutions rather than dwelling on problems. It helps you focus on your strengths and what’s working to create positive changes quickly.
Strength-Based Approach
A perspective that highlights your strengths and resources instead of focusing on deficits or challenges. It’s about building confidence and using what’s already working to overcome obstacles and help you thrive.
Trauma-Informed Approach
A way of providing care that recognizes the impact of trauma on your life, particularly your mental and physical health. This approach emphasizes safety, empowerment, and understanding, creating a supportive environment where healing can happen.
we’re here to help!
Remember, there’s no one-size-fits-all approach—our therapists are here to help you find what works best for you and your unique journey.
If you have questions or want to learn more about any of these approaches, reach out to us. 💛
take the quiz
Finding the right therapist shouldn’t be hard. Take our brief, yet insightful quiz to help you discover a therapist that matches your unique needs.
