Mental Health

---

Focus: Identifying and restructuring distorted thoughts, examining evidence, changing behavior through cognition.

Key mechanisms: cognitive restructuring, reframing, thought labeling, behavior change

• Larsson et al. (2016) – Empirical comparison of cognitive restructuring and defusion for coping with negative thoughts
  https://psycnet.apa.org/record/2016-17426-006
   
• Using Cognitive Reframing to Encourage Behavior Change (AAFP) – Practical reframing strategies in behavioral medicine
  https://www.aafp.org/fpm/blogs/inpractice/entry/cognitive_reframing.html
   
• Positive Reframing and Examining the Evidence (Harvard SD Lab) – Structured CBT worksheet-based approach
  https://sdlab.fas.harvard.edu/cognitive-reappraisal/positive-reframing-and-examining-evidence
   
• Cognitive Restructuring Techniques for Reframing Thoughts – Overview of CBT reframing tools with worksheets
  https://positivepsychology.com/cbt-cognitive-restructuring-cognitive-distortions/
   
• How Cognitive Reframing Works – Psychoeducation-oriented CBT explanation
  https://www.sedonasky.org/blog/how-cognitive-reframing-works
   
• Negative Thought Patterns: Labeling – Identifying maladaptive cognitive labels
  https://www.oakhealthfoundation.org/how-certain-thought-patterns-lead-to-depression-and-anxiety-labeling/
   
• Thought Labeling Helps Us Slow Down – Cognitive labeling as emotion regulation
  https://www.soulsandhearts.com/blog/thought-labeling-helps-us-slow-down/

Focus: Building skills to tolerate distress, regulate emotions, and respond effectively under stress.

Key mechanisms: distress tolerance, emotional regulation, skills training

• Thought Defusion: DBT Skills and Exercises – DBT-informed cognitive distancing skills
  https://dialecticalbehaviortherapy.com/mindfulness/thought-defusion/
   
• Distress Tolerance & Psychopathology (Leyro et al., 2010) – Review of distress tolerance across disorders
  https://pmc.ncbi.nlm.nih.gov/articles/PMC2891552/
   
• Three Steps to Tolerating Distress (NICABM) – Clinician-facing DBT-based distress tolerance model
  https://www.nicabm.com/three-steps-to-tolerating-distress/

Focus: Increasing psychological flexibility through acceptance, defusion, and values-based action.

Key mechanisms: cognitive defusion, values alignment, flexibility

• Mindfulness for AML Patients: Thought Defusion – ACT-style defusion explained in accessible language
  https://healthtree.org/aml/community/articles/mindfulness-for-aml-patients-thought-defusion
   
• Larsson et al. (2016) – Cognitive defusion outcomes (ACT-compatible)
  https://psycnet.apa.org/record/2016-17426-006

Focus: Safety, pacing, psychoeducation, and reducing retraumatization.

Key mechanisms: trauma literacy, nervous system safety, appropriate timing

• What Is Exposure Therapy? (APA PTSD Guidelines) – Evidence-based PTSD treatment overview
  https://www.apa.org/ptsd-guideline/patients-and-families/exposure-therapy
   
• Emotional and Psychological Trauma – Trauma psychoeducation and coping strategies
  https://www.helpguide.org/mental-health/ptsd-trauma/coping-with-emotional-and-psychological-trauma
   
• Trauma Processing: When and When Not – Clinical guidance on trauma timing
  https://www.psychologytoday.com/us/blog/expressive-trauma-integration/201804/trauma-processing-when-and-when-not
   
• Grounded & Centered: Mastering Flashbacks – Grounding skills for trauma survivors
  https://cptsdfoundation.org/2024/01/04/grounded-centered-mastering-flashbacks-with-grounding-techniques/
   
• PTSD, Therapy, and Disc Golf – Disc golf as trauma-informed activity
  https://throwpink.com/ptsd-therapy-and-disc-golf/

Focus: Reducing avoidance and fear through gradual, controlled exposure.

Key mechanisms: habituation, fear extinction, avoidance reduction

• Rethinking Avoidance (Hofmann & Hay) – Balanced exposure framework
  https://pmc.ncbi.nlm.nih.gov/articles/PMC5879019/
   
• CBT vs Exposure Therapy in PTSD Refugees – Comparative treatment outcomes
  https://www.sciencedirect.com/science/article/pii/S0005796700000930
   
• Anxiety Patterns During In-Session Exposure – Exposure response curves
  https://pmc.ncbi.nlm.nih.gov/articles/PMC3962681/
   
• Combating Social Anxiety: Exposure Therapy – Applied exposure strategies
  https://memorhealth.com/blog/exposure-therapy-for-anxiety/

Focus: Present-moment awareness and non-judgmental observation.

Key mechanisms: attention regulation, decentering, awareness

• 5-4-3-2-1 Coping Technique for Anxiety – Sensory grounding
  https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety
   
• The 5-4-3-2-1 Grounding Technique – Trauma-focused grounding explanation
  https://traumaresearchuk.org/the-54321-grounding-technique/
   
• Mindfulness Meditation for Labeling Thoughts and Emotions
  https://www.mindful.org/a-basic-mindfulness-meditation-for-labeling-thoughts-and-emotions/
   
• One-Word Labeling – Brief mindfulness labeling practice
  https://www.mindfulteachers.org/blog/one-word-labeling
   
• How to Trust Your Body – Interoceptive mindfulness
  https://psyche.co/guides/how-to-trust-your-body-to-boost-mental-and-emotional-health

Focus: Bottom-up regulation through breath, body, and sensory input.

Key mechanisms: autonomic regulation, grounding, breath control

• Box Breathing Benefits – Nervous system calming
  https://health.clevelandclinic.org/box-breathing-benefits
   
• What Is Box Breathing – Clinical overview
  https://www.webmd.com/balance/what-is-box-breathing
   
• 3 Breathing Exercises to Relieve Stress
  https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises
   
• Diaphragmatic Breathing PDF (Eugene, OR)
  https://www.eugene-or.gov
   
• Grounding: Get Barefoot in the Forest – Sensory grounding via nature
  https://heartofenglandforest.org/news/grounding-get-barefoot-forest

Focus: Re-engaging with meaningful activity to improve mood.

Key mechanisms: action precedes motivation, mood-behavior loop

• Behavioral Activation for Depression (UMich PDF)
  https://medicine.umich.edu/sites/default/files/content/downloads/Behavioral-Activation-for-Depression.pdf
   
• What Is Behavioral Activation?
  https://rogersbh.org/blog/what-behavioral-activation/
   
• What’s in Your B.A.G.? – Practical activation and coping toolkit
  https://puresimplewellness.com/2015/11/24/whats-in-your-b-a-g/

Focus: Building resilience, kindness toward self, and protective factors.

Key mechanisms: gratitude, self-kindness, strengths focus

• The Three Components of Self-Compassion
  https://selfcompassion.web.unc.edu/what-is-self-compassion/the-three-components-of-self-compassion/
   
• What Does Self-Compassion Really Mean?
  https://hbr.org/2022/12/what-does-self-compassion-really-mean
   
• Embracing Imperfection
  https://grateful.org/resource/embracing-imperfection/
   
• Gratitude: A Mental Health Game Changer
  https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/gratitude-mental-health-game-changer
   
• 18 Actionable Tips for Stepping Out of Your Comfort Zone
  https://www.forbes.com/councils/forbescoachescouncil/2023/04/17/18-actionable-tips-for-stepping-out-of-your-comfort-zone/
   
• Comfort Zone → Growth Zone
  https://positivepsychology.com/comfort-zone/

Focus: Focus, flow, emotional regulation, and performance under pressure.

Key mechanisms: attentional control, flow state, mental routines

• Mastering the Inner Game of Disc Golf
  https://www.gatekeepermedia.com/blog/mastering-the-inner-game-of-disc-golf-anbsp-psychological-approach-to-enhancenbsp-performancenbsp
   
• School of Disc Golf – Psychology
  https://schoolofdiscgolf.com/category/disc-golf-psychology/
   
• The Mental Game of Disc Golf
  https://www.mentalgamecoach.com/the-mental-game-of-disc-golf