Evidence-based articles on DBT, CBT, IFS, and ACT. Learn grounding techniques, emotion regulation strategies, and how to practice therapy skills between sessions.
We've had a word for the problem for a long time. What was missing is a word for what was there before it — and what we're actually trying to get back to. That word is Relayism.
Read article →Five specific DBT grounding techniques with step-by-step instructions: 5-4-3-2-1 sensory grounding, progressive body scan, ice cube method, opposite action, and TIPP.
Read article →Most therapy apps give you a list of skills and say "good luck." The Blueprint Method is different — a 3-step framework for matching triggers to the right evidence-based skill in real time.
Read article →Tight chest. Racing mind. Your nervous system is screaming threat. Here are 5 DBT distress tolerance skills — TIPP, 5-4-3-2-1, opposite action, body scan, square breathing — that work right now.
Read article →Your therapist taught you grounding techniques. But when anxiety hits at 2am, can you remember them? Learn five evidence-based DBT and mindfulness strategies you can use anywhere—without needing an app or therapist.
Read article →These techniques come to life with step-by-step guided audio walks through each strategy—and timers to keep you on track when anxiety makes counting impossible.
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