Therapy Tools
Letter Writing
What it is: A reflective writing practice to express feelings you never got to say.
How to use it:
• Write a letter to someone you’re thinking about (past, present, or even yourself).
• Say everything you feel without holding back.
• You can keep it, destroy it, or bring it to therapy.
Why it helps: It provides emotional release and clarity—especially for unresolved emotions.
5 4 3 2 1 Technique
What it is: A sensory grounding method to bring you back to the present when feeling anxious or overwhelmed.
How to use it:
• Say 5 things you can see
• Say 4 things you can feel
• Say 3 things you can hear
• Say 2 things you can smell
• Say 1 thing you can taste
Why it helps: It reduces anxiety by engaging your senses and anchoring you in the here and now.
Life Timeline
What it is: A tool for visualising your personal journey, identifying key life events, and reflecting on growth.
How to use it:
• Draw a timeline of your life from birth to now.
• Mark important events—positive or painful.
• Reflect on patterns, turning points, or what stands out.
Why it helps: Seeing your story laid out helps with self-understanding and emotional insight.
Window Of Tolerance
What it is: A framework to understand your emotional regulation zone—where you feel calm and can think clearly.
How to use it:
• Notice signs when you’re outside your window (too anxious or too shut down).
• Use tools like grounding, breathing, or connecting with someone safe to return.
• Track what expands or shrinks your window.
Why it helps: It supports emotional regulation and helps you respond rather than react to stress.
The Empty Chair Technique
What it is: A Gestalt therapy tool for working through difficult emotions or conversations—especially unresolved ones.
How to use it:
• Place an empty chair across from you.
• Imagine the person (or part of yourself) you want to speak to.
• Speak honestly, switching seats if needed to explore both sides.
Why it helps: It helps release unspoken feelings, clarify inner conflict, and make space for healing.
Wheel of Emotion
What it is: A visual tool by psychologist Robert Plutchik that helps you name and understand your emotions more precisely.
How to use it:
• Look at the core emotions in the centre (e.g. joy, anger, fear).
• Follow the spokes outward to explore more specific feelings (e.g. joy → contentment or ecstasy).
• Use it to check in with yourself, journal, or explore feelings in therapy.
Why it helps: Naming emotions can help calm your nervous system and guide you toward what you really need.
Johari ‘s Window
What it is: A self-awareness tool that helps you understand what is known and unknown about yourself—both by you and others.
How to use it:
• Reflect on 4 areas: Open (known to you and others), Blind Spot (known to others, not you), Hidden (known to you, not others), and Unknown (unknown to both).
• Use feedback from trusted people to move things between sections.
Why it helps: Helps deepen self-awareness and improve communication in relationships.