Trinsic Therapeutic Tools
Cognitive Behavioral Module
An interactive space for self-reflection and pattern recognition, guided by evidence-based CBT practices.
Anxiety & Worry
Grounding & Trauma
Depression & Thoughts
Anger & Regulation
Worry Spiral Capture
Write down what's circling in your mind right now. Don't filter — let it out.
What are you worried about?
How intense does this feel? (0–10)
What thought distortions might be present?
Catastrophizing
Mind Reading
Fortune Telling
All-or-Nothing
Overgeneralizing
Filtering
Personalization
Should Statements
Trinsic Reflection
Worry Postponement
CBT technique: postpone worry to a scheduled time. Acknowledge it, then set it aside until then.
Park this worry for later
Current Distress Check-In
Before grounding, notice where you are. Take a breath. You are safe here.
You're carrying something. Let's work through it together.
5-4-3-2-1 Grounding
Anchor yourself to the present moment by engaging your senses. Complete each step in order.
1
👁 Name 5 things you can see
Look around slowly. Notice color, shape, light.
2
🤲 Notice 4 things you can touch
Your chair, clothing, the surface in front of you.
3
👂 Listen for 3 things you can hear
Let sounds come to you. Near and far.
4
👃 Identify 2 things you can smell
Even subtle — air, fabric, your own breath.
5
👅 Notice 1 thing you can taste
The inside of your mouth. Water nearby.
Trinsic Reflection
Safe Place Visualization
Describe a real or imagined place where you feel completely safe and at ease.
Trinsic Reflection
Thought Record
Identify and gently challenge the automatic thoughts that shape how you're feeling.
Situation — what happened?
Automatic thought — what ran through your mind?
How much do you believe this thought? (0–100%)
What emotion does it bring? How intense? (0–10)
Balanced response — what would you say to a close friend?
Trinsic Reflection
Behavioral Activation
Depression withdraws us from life. Small, scheduled activities rebuild connection and momentum.
Something small that once felt meaningful
Trinsic Reflection
Anger Check-In
Before analyzing the trigger, locate the emotion. What flavor of anger is present right now?
What am I actually feeling?
Irritated
Frustrated
Angry
Furious
Hurt
Disappointed
Overwhelmed
Resentful
Trigger Dissection
Anger often signals an unmet need or a violated boundary. Let's look beneath the surface.
What triggered this response?
What belief or expectation was threatened?
What need is underneath this anger?
Trinsic Reflection
Regulation Toolkit (TIPP)
Evidence-based DBT/CBT skills for intense emotional activation. Check off what you try.
T
Temperature — Cold water on face or wrists
Activates the dive reflex. Rapid physiological de-escalation.
I
Intense Exercise — 5–10 minutes of movement
Burn off the adrenaline. Walk fast, do jumping jacks, anything.
P
Paced Breathing — 4 in, 6 out
Longer exhale activates the parasympathetic system. Repeat 5–10 times.
P
Progressive Muscle Relaxation
Tense and release each muscle group from feet to face.