Support Spirit’s Therapy Exercises is a practical, self-guided toolkit of structured activities you can use between sessions (or anytime your brain is doing that “let’s spiral” thing).
Each section gives you a clear framework to slow down, organize your thoughts, and move from stuck and reactive to more grounded and intentional, without needing to overthink the process.
More will be added in the future!
Decision Funnel (5 → 3 → 1)
Repair Sentence Builder
Fill in the blanks to create a clear, non-attacking repair message: “When X happened, I felt Y, and I needed Z.”
Fill in the fields above to generate your message.
Tip: Keep it specific, short, and focused on what you felt and what you need next.
This website and tool are for informational purposes only and do not constitute therapy, diagnosis, or treatment. Use of this website does not create a therapist client relationship. Not for crisis or emergencies; call 911 or 988 if you need immediate help. Do not submit sensitive information through the website because confidentiality cannot be guaranteed online.
Letter to Your Future Self
Prompt: If you had one honest moment with your future self, what would you need to say?
Use this space to write to your future self: what you want them to remember, reconsider, or not repeat. This is a time capsule you can send forward. For privacy, avoid including highly sensitive personal information.
Preview
Thought Editor
Write a negative thought. This tool rewrites it into a more positive, realistic version by changing the wording (not adding a whole extra speech).
Type a thought above, then click the button.
If the edited version feels fake, your brain will reject it. Make it smaller and more believable.
This website and tool are for informational purposes only and do not constitute therapy, diagnosis, or treatment. Use of this website does not create a therapist client relationship. Not for crisis or emergencies; call 911 or 988 if you need immediate help. Do not submit sensitive information through the website because confidentiality cannot be guaranteed online.
Unique Outcomes Finder
Find one moment the problem was weaker. Then capture what you did differently.
ABC Quick Chain
Fast mapping: what happened (A), what you told yourself (B), what it did to you (C).
Values Identification
Choose what you value, then choose what you can actually do in service of it.
Cross-Sectional Assessment
Map how thoughts, emotions, behaviors, and body sensations keep the problem alive.
Wheel of Emotions
Pick a core emotion, then narrow it down to a more specific feeling. Add it to the table and link it to thoughts + actions.
| Feelings | Thoughts | Actions |
|---|
DBT TIPP Skill Practice
Use your body to downshift fast: Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation.
- Temperature: Avoid extreme or prolonged cold. If you have heart issues, fainting risk, or cold sensitivity, use a cool cloth instead of face immersion.
- Intense exercise: Keep it moderate. Stop if dizzy, chest pain, or you feel unsafe.
- Paced breathing: If breath-holds make you lightheaded, skip the hold and just slow the exhale.
0 = calm, 10 = I am being emotionally chased by a bear.
Name it so your brain stops pretending it is mysterious.
Cooling your body can slow the stress response and pull attention away from intrusive thoughts.
Short, moderate intensity movement can burn off stress chemistry and help your body settle.
Slow breathing helps lower heart rate and steady the nervous system. You can use 4-7-8 or remove the hold if needed.
Tense then release muscle groups to trigger the relaxation response. Tense for 5 seconds, then relax slowly.
Who Am I? Identity Exploration
Name parts of your identity, describe what they mean to you, then rate how strongly you identify with each (1 to 10).
Reflection
Look at the highest-rated parts. Those are usually the ones that steer your decisions and get defensive when threatened.