James Fitzgerald Therapy PLLC

What is Quenza?

Quenza is a simple online tool that makes working with me easier, more helpful, and more effective. It is an additional digital space we can use to stay connected between sessions. It is a way for you to learn and practice skills, complete activities, programs, and masterclasses, and track your progress – all in one secure place. Quenza is a digital platform designed to support mental health professionals, coaches, and wellness practitioners in delivering personalized, evidence-based care beyond traditional in-person sessions. It offers a suite of tools that facilitate client engagement, streamline administrative tasks, and enhance the overall therapeutic or coaching experience.

What you can do with Quenza.

Simple tools that transform how you work with your practitioner.

• Communicate: Communicate with your practitioner in a private, secure space whenever you need support between sessions.
• Complete Activities: Your practitioner can send you helpful exercises, worksheets and questionnaires that you can easily complete on your phone, tablet, or computer.
• Share Notes and Thoughts: Write down your reflections and choose to share them with your practitioner when you’re ready.
• Follow Programs Step by Step: Work through carefully designed sequences of activities called Programs (pathways) that guide you through your development journey at just the right pace.
• Keep Track of Tasks: Manage your to-do items directly in the app, making it easy to remember what you need to work on between sessions.

How Quenza Helps You

Using Quenza will make many things easier and better for both you and your practitioner. Important benefits of using Quenza are:

• Save time Using Quenza will save you and your practitioner loads of time. No need to send emails back and forth and no cumbersome pen and paper work.
• Stay in touch Quenza makes it easier for you and your practitioner to stay in touch. Your practitioner will be better able to keep track of how you are doing and help you when needed.
• Safety Quenza provides a safe way to communicate and share information with your practitioner. No-one except you and your practitioner will have access to your data.
• Everything in One Place No more searching through emails or paper folders. All your files, notes, and completed activities are saved in your personal account. Completed homework doesn’t fill your electronic medical records in the client account portal on Therapy Notes.

Getting Started

To make the most of Quenza, we recommend creating a personal account using these simple steps:

1. Click the “accept invitation” button in the email I will send. If you have not already received an invitation from me to setup your personal Quenza account, the first step is to ask me to invite you to Quenza. I may ask you if you are interested in using the app to enhance your therapy journey. You will receive an email with a button that will lead to a page where you can setup your own account.
2. Fill in your personal details. On the page that opens after hitting the button in the email, enter a password for your account and fill in additional information. Note that your Quenza account is free and not publicly visible. You can easily delete your account and all associated data at any time. Quenza and Therapy Portal are two distinct and separate software applications.
3. You’re done! You are now ready to use Quenza from the comfort of your smartphone, tablet, or desktop. Ask me to assign activities or programs from the list below. I will also send you the beginning activity as soon as I see you have created an account.

Frequently Asked Questions

Will my practitioner see everything I do on Quenza? Here’s how sharing works:

• Some activities automatically share your answers with your practitioner when you finish them
• Some activities let you choose whether to share your answers or keep them private
• For personal notes that aren’t part of an activity, you always control whether to share them or not
• Personal tasks you add for yourself are only visible to you, not to your practitioner

What happens if I forget my password? If you forget your password, you can easily reset it by clicking the “Forgot Password?” option on the login page. Follow the instructions to create a new one.

Can I delete my Quenza account? Yes, you can delete your account and all associated data at any time. Simply go to your account settings to manage this.

Do I need to pay to use Quenza? No, your Quenza account is free for you as a client. Your practitioner handles the subscription costs.

What if I need help using Quenza? If you encounter any issues or have questions, you can reach out to your practitioner for support, or visit Quenza’s help center for guidance.

What is an Activity?

An activity in Quenza is a single, self-contained piece of therapeutic content—such as a brief lesson, guided audio or video, exercise prompt, or reflection journal entry—that the client engages with in between sessions. It’s designed to offer focused, goal-oriented support and is often used to practice new skills, deepen self-awareness, or reinforce therapeutic insights.

Activities

The activities listed on this page are offered as individual tasks, or offered in progressive daily exercises called a pathway (program or masterclass). The bullet point items are not links, this page is just a library for your reference. To access any of the items listed, you must be sent a program or activity through Quenza. Many of the following activities and pathways are already completed or available from Quenza, and many will still need to be built. I appreciate your patience as I continue to develop and maintain this lifelong passion of creating my therapy program, universal treatment plan, and health and wellness coaching program.

Quick Navigation Menu

Agreements	Assessments	Meditations	Mindset
Goals	Executive Function Skills	ACT	Relationships
Assertiveness	Career & Leadership	Strengths	Self-Compassion
Anger Management	Emotion Regulation	IFS Parts Work	Mindfulness
Psychotherapy	Critical Thinking	Psychoeducational

Agreements: Coaching & Programs

• Introduction to Quenza: Your Individualized Therapy App
• Coaching Client Agreement
• Business Coaching Agreement
• Career Counseling Intake Form
• Psychotherapy Treatment Plan Review
• Mindfulness Masterclass
• Emotional Intelligence
• Anger Management Program
• Acceptance & Commitment Program
• Self-Compassion Program
• Character Strengths & Virtues
• Internal Family Systems Therapy
• Interpersonal Effectiveness Masterclass
• Critical Thinking Masterclass

(Back to Top Menu)

Accountability, Assessments, and Evaluations:

• Your Accountability Journal
• Your Communication Patterns
• Burnout Contributing Habits Assessment
• The Six Factors of Workplace Burnout
• Coaching Pre-Session Form
• Electronic Journal & Diary Card
• Mindfulness Masterclass Practice Logs
• Effectiveness of Session Evaluation
• The Session Rating Scale
• Monthly Coaching Evaluation
• End of Therapy Evaluation
• Team Meeting Effectiveness Audit
• Leadership Qualities Self-Assessment
• The VIA Classification of Character Strengths & Virtues
• Your Assertiveness Journal
• Self-Care & Life Satisfaction Assessment
• Daily Maintenance Activity Log & Diary Card
• Activity Log, Progress Tracker, Diary Card, and Reflection Journal
• Activity Log, Progress Tracker, Diary Card, and Reflection Daily
• Activity Log, Progress Tracker, Diary Card, and Reflection Weekly
• Health & Wellness Log and Journal

(Back to Top Menu)

Guided Meditations:

• Body Scan Meditation – Jon Kabat-Zinn
• 15 Minute Body Scan
• 30 Minute Body Scan
• 45 Minute Body Scan
• Sitting Meditation
• 5 Minute Guided Meditation
• The Mountain Meditation
• Open Monitoring Meditation
• Mindful Observation Meditation
• Progressive Muscle Relaxation
• Loving Kindness Meditation
• Gratitude Meditation
• Leaves on a Stream Meditation
• The STOP Technique
• Anchoring in a Storm Meditation
• Embrace the Waves Meditation
• Urge Surfing
• The Sensory Countdown Technique
• Restorative Yoga Meditation
• Supportive Touch Meditation
• Slow Breathing Meditation
• Deep Breathing Meditation
• Three Minute Breathing Space
• Observer on the Mountain Meditation
• Emotional Awareness Meditation
• Acceptance of Emotions Meditation
• Brief Emotion Check-In
• How Anger Manifests in Your Body
• Visualizing Your Self-Compassionate Self
• Thought Labeling Meditation
• Dealing Mindfully with Future Thinking
• Dealing Mindfully with Past Thinking
• Managing Mind Wandering
• The Observer Self Meditation
• Compassionate Friend Visualization
• Guided Meditations: Wheel of Awareness
• Self Compassion Break
• Mindful Eating

(Back to Top Menu)

Mindset: Openness, Honesty, Readiness, Willingness, Hope & Optimism

• Adopting a Growth Mindset in Difficult Encounters
• Seeing Through the Hindsight-Bias
• Rewriting Rigid Rules About Living
• Logging Positive Beliefs
• The Most Helpful Thoughts
• Diary of Better Moments
• Optimistic Thinking Style
• What Does Not Need To Change
• My Learnings List
• The Antifragile Mind
• Finding Silver Linings
• Building the Habit of Good Enough
• The Yes-Brain Versus the No-Brain
• Building Self-Efficacy by Taking Small Steps
• Praising Effort Over Ability
• Leaving the Comfort Zone
• Adopting a Growth Mindset to Criticism
• Strategies for Developing Divergent Thinking
• Building Open-Mindedness in Relationships
• Exploring Explanatory Styles
• Tapping Into Your Inner Optimist
• Increasing a Growth Mindset Through Writing
• 20 Guidelines for Developing a Growth Mindset
• Teaching a Growth Mindset
• Moving Towards a Growth Mindset
• The Mindset Survey
• Doors Closed Doors Open

(Back to Top Menu)

Goals, Setting Goals, Action Plans (Objectives & Interventions)

• Goal Realization Using the WDEP System
• Solution-Focused Scaling Questions
• Reframing Avoidance Goals to Approach Goals
• Self-Compassionate Goal Pursuit
• Goals Vision Board
• Visualizing Your Goal
• Solution Focused Goal Mapping
• Consulting the Future Self When Making Choices
• Advanced Goal Analysis
• Boosting Motivation by Celebrating Micro-Successes
• Habit Tracker
• Realizing Long-Lasting Change by Setting Process Goals
• Task Prioritization
• Backward Goal Planning
• Using Intrinsic Values to Promote Goal Commitment
• Seeing Through the Illusion of Need Projection
• A Mindful Goal Focus
• Using Role Models to Facilitate Goal Achievement
• Innovation Planning Process
• Increasing Self-Control through Repeated Practice
• Self-Contract
• Goal Visualization
• Setting Goals Around Temporal Landmarks
• Facing the Effect of Fear-Based Beliefs on Goal Achievement
• Vision Quest
• A Goal-Buddy
• Self-Concordant Goal Analysis
• Implementation Intentions
• Mental Contrasting Using the WOOP Method
• Facilitating Self-Concordant Action
• Awareness of Progress and Accomplishments
• Inspiration and Dealing with Challenges
• The Performance Goal Orientation and Learning Goal Orientation Scales

(Back to Top Menu)

Program: Executive Functioning Skills Training

Introduction

• Welcome and Overview
• Understanding Executive Functioning: A Comprehensive Introduction
• How this Masterclass Supports ADHD, Autism, and Neurodivergence
• Getting the Most Out of This Program
• Avoiding Overwhelm from this Program
• Choosing the Modules to Work Through (Checklist)
• Choosing the Techniques that Work For YOU (Checklist)

The Neuroscience of Executive Functioning

• Brain Structures and Neural Networks
• Brain Structures Video
• Neural Networks Video
• Neurotransmitters and Executive Functioning
• Huberman Podcast: Neuroscience Intro Video
• Neurodevelopmental Disorders: Autism Spectrum Disorder
• Neurodevelopmental Disorders: Attention Deficit Hyperactivity Disorder
• Neurodevelopmental Disorders: Social Communication Disorder
• Neuroplasticity: Training Your Brain for Better Executive Functioning
• Interactive Brain Mapping Exercise
• Self Assessment & Reflection
• Mindfulness for Executive Functioning & Neuroplasticity
• Conclusion & Preparation for Module 2

Attention, Concentration, and Focus

• The Science of Attention and Focus
• Managing Distractibility and Hyperactivity (ADHD-Specific Strategies)
• Huberman Podcast: Managing Distractibility and Hyperactivity Video
• Tools and Techniques for Sustained Attention
• Mindfulness Practices to Enhance Focus
• Pomodoro Technique Practice Session
• Distraction Audit Activity
• Interactive Games & Apps for Focus
• Task Switching Practice Exercise
• Visual Attention Training Activity
• Attention Anchor Technique
• Auditory Attention Exercise
• Single Tasking Mindfulness Exercise
• Focus Friendly Environment Checklist

Motivation and Task Initiation

• Understanding Motivation and Reward Systems
• Overcoming Task Avoidance
• Overcoming Demand Avoidance
• Overcoming Your Fear of Failure and Humiliation
• Behavioral Activation Techniques for Motivation
• Practical Mindful Strategies for Starting Tasks Efficiently
• Motivation Reflection Activity
• Reward and Reinforcement Planning
• Behavioral Activation Exercise
• Energy Levels (mental and physical) Mapping
• First “5 Minutes” Technique
• Task Initiation Visualization Activity
• Accountability Partner Exercise (Body Doubling & Parallel Work)
• Obstacles and Solutions Brainstorming
• Task Initiation Journal
• Motivational Music Playlist Creation
• “If-Then” Planning Technique (Implementation
• The Minimal Step Exercise

Planning, Prioritizing, and Organizing

• Goal Setting and Goal Management Strategies
• Prioritization Methods (Eisenhower Matrix, ABC Method)
• Daily and Weekly Planning Techniques
• Using Planners and Digital Tools Effectively
• Prioritization Matrix Practice
• “Brain Dump” Planning Technique
• Step-By-Step Task Breakdown
• Color Coding Organization Exercise
• The Clear Plastic Tote Principle
• Planner Optimization Activity
• Planning Backward Exercise (Reverse Engineering)
• Organizational Audit
• Morning and Evening Routines Design
• Priorities Reflection Journal
• Time Blocking and Scheduling Exercise
• Weekly Preview and Review Activity
• Role-playing Task Negotiation
• The Point of Performance Principle
• Electronic Data Creation to Remove Doom Piles

Task Management and Implementation

• Breaking Tasks into Manageable Steps
• Effective Scheduling and Routine Development
• Overcoming Perfectionism and Procrastination
• Adapting Techniques for Autism and ADHD
• Task Chunking Activity
• Implementation Intention Worksheet
• Daily Task Tracker
• “Overcoming Procrastination” Guided Reflection
• Routine Building Checklist
• Progress Celebration Log
• Barrier Identification Exercise
• Focused Work Session Tracker (Pomodoro Adaptation)
• Visualization for Task Completion
• “Just Start” Challenge to Parts Exercise
• Task Implementation Journal
• Sensory-Friendly Task Environment Planner

Time Management and Overcoming Time Blindness

• Understanding Time Perception and Time Blindness
• Visual Schedules and Timers
• Strategies for Improving Time Estimation Skills
• Using Technology and Apps for Better Time Awareness
• Visual Time Mapping
• Time Estimation Practice
• Daily Time Audit
• Time Awareness Reflection Journal
• Structured Break Planning
• Digital Tools Exploration
• “Five Minute Task” Experiment
• Future-Self Visualization
• Managing Time Anxiety
• Weekly Reflection and Adjustment
• Designing Transition Rituals
• Transition Totems

Working Memory Enhancement

• Understanding Working Memory Deficits
• Memory Enhancement Techniques and Exercises
• Compensatory Strategies (Notes, Reminders, Visual Aids)
• Technology Integration for Memory Support
• Memory Boosting Visualization
• Digit Span Training
• Memory Strategy Planner
• Daily Recall Journaling
• Interactive Memory Games
• Step-by-Step Instruction Exercise
• Guided Meditation and Mindfulness for Working Memory
• Shopping List Simulation
• Working Memory Checklists
• Memory and Attention Reflection
• Sensory Memory Exercise
• Narrative Retelling Practice

Cognitive Flexibility and Adaptability

• Enhancing Problem-Solving Skills
• Improving Flexible Thinking and Coping Skills
• Managing Change and Transitions (Autism-Focused Strategies)
• Practical Exercises in Flexibility and Adaptation
• Flexible Thinking Scenarios:
• Change Management Reflection Journal:
• Perspective-Taking Exercise:
• Adaptation Visualization:
• Routine Change Experiment:
• Problem-Solving Brainstorm Worksheet:
• Cognitive Flexibility Games:
• Emotionally-Charged Flexibility Reflection:
• Reframing Challenges Activity:
• “Plan B” Exercise:
• Adaptability Strengths Assessment:
• Exposure to Novel Experiences:

Impulse Control and Self-Regulation

• Understanding Impulsivity and Hyperactivity
• Emotional Regulation Skills and Strategies
• Self-Monitoring and Behavioral Feedback Techniques
• Mindfulness and DBT Techniques for Self-Regulation
• Impulse Control Reflection Journal
• STOP Technique (Pause)
• Emotion Regulation Checklist
• Grounding & Mindfulness Exercises
• Role-Playing Impulsive Behavior Scenarios
• Self-Regulation Visualization
• Emotion Surfing Exercise
• Delayed Gratification Activity
• Impulsive Behavior Audit
• Healthy Coping Strategies Toolkit
• Anger Management Guided Meditation
• Anger Journal
• Anger Iceberg Activity
• Self-Regulation Skill-Building Games
• Self-Discipline Achievement Reflection Journal

Managing Avoidance, Anxiety, and Emotional Distress

• Understanding Avoidant Behavior and Its Roots
• Techniques for Reducing Anxiety in Executive Tasks
• Building Distress Tolerance
• Integrating Cognitive-Behavioral Strategies
• Integrating Acceptance-Commitment Strategies
• Anxiety Awareness Journal
• Avoidance Identification Worksheet
• Cognitive Reframing Exercise
• Distress Tolerance Toolbox
• Guided Imaginary Exposure Visualization
• Guided In-Vivo Incremental Exposure Plan
• Body Scan Meditation
• Daily Worry Time
• Worry Reflection Journal
• Values-Based Task Engagement Exercise
• Safe Space Visualization
• Managing Perfectionism Worksheet
• Grounding Techniques Practice

Social Skills and Communication

• Detecting and Understanding Social Cues
• Building Effective Communication Skills
• Practicing Social Interactions and Building Friendships
• Autism-Focused Social Stories and Role-Playing Exercises
• Social Interaction Reflection Journal:
• Social Story Creation:
• Social Cues Detection Practice:
• Active Listening Exercise:
• Conversational Skills Role-play:
• Perspective-Taking Activity:
• Assertive Communication Worksheet:
• Boundary-Setting Exercise:
• Emotion Expression Practice:
• Social Anxiety Management Activity:
• Giving and Receiving Feedback:
• Friendship Skills Development:

Sensory Processing, Masking, and Stimming

• Understanding Sensory Processing Differences
• Recognizing Masking and its Impact on Mental Health
• Healthy Stimming Practices and Sensory Integration Techniques
• Creating Sensory-Friendly Environments
• Advocating for Accomodations
• Sensory Profile Exploration
• Sensory Processing Journal
• Stimming and Self-Regulation Inventory of Tools
• Personalized Sensory Toolkit
• Exploring Masking Worksheet
• Safe and Authentic Expression Activity
• Sensory Grounding Exercises
• Environmental Adaptation Planner
• Guided Body Awareness Meditation
• Stimming Acceptance and Advocacy Activity
• Sensory Break Planning
• Sensory Integration Activities
• Visual (Written) Task Lists & Work Flow-Charts
• Communication Scripts & Setting Boundaries
• (Work Setting) Clear, Direct, Communication with Supervisors

Developing Self-Discipline and Persistence

• Cultivating Habits of Self-Discipline
• Strategies to Enhance Persistence and Resilience
• Positive Psychology Approaches to Building Grit
• Celebrating Progress and Maintaining Motivation
• Self-Discipline Reflection Journal
• Persistence-Building Visualization
• Habit Formation Planner
• Obstacle-Response Worksheet:
• Commitment Contract Activity
• Grit and Resilience Reflection Exercise:
• Motivational Mantras Creation:
• Delayed Gratification Challenge:
• “One-More-Minute” Technique:
• Routine Stability Planner:
• Self-Reward System Activity:
• Guided Mindfulness for Persistence

Physical Coordination and Motor Skills

• Improving Balance, Dexterity, and Coordination
• Exercises for Hand-Eye Coordination and Fine Motor Skills
• Adaptive Techniques for Motor Planning and Praxis
• Physical Exercise and Its Benefits for Cognitive Functioning
• Daily Coordination Check In
• Hand Eye Coordination Building Exercise
• Balance Improvement Activity
• Fine Motor Skill Builder
• Sensory Integration and Movement
• Sensorimotor Activity Planner
• Mindful Movement Practice
• Physical Activity Trackers
• Adapted Physical Exercise Planner
• Rhythm and Timing Exercises
• Gross Motor Skills Development
• Coordination Improvement Visualization

Self-Awareness and Metacognition

• Developing Insight into Your Thinking Patterns
• Mindfulness and Reflective Journaling
• Metacognitive Strategies for Task Completion
• Continuous Self-Assessment and Adjustment
• Daily Metacognition Reflection Journal
• Thinking Styles Inventory
• Emotions-Thoughts Connection Journal
• Automatic Thoughts Tracker
• Values & Beliefs Exploration
• Mindful Observation Practice
• Reflective Journaling Prompts
• Strengths & Challenges Assessment
• Self-Awareness Visualization Exercise
• Metacognitive Processing Goal Setting
• Sensation/Emotion (Feelings) – Thought – Action, Mapping
• Cognitive Flexibility Reflection

Integrative Approaches and Therapeutic Modalities

• Combining ADHD Coaching and Autism Coaching Techniques
• Integrating CBT, DBT, ACT, and IFS for Executive Functioning
• Leveraging Life and Social Skills Coaching Methods
• Personalized Treatment Planning Strategies
• Integrated Therapeutic Reflection Journal
• Internal Family Systems Therapy Skills Review
• Dialectical Behavior Therapy Skills Review
• Mindfulness Skills Review
• Somatic Experiencing Activity
• Polyvagal CNS Calming Techniques
• Mindful Movement (Sensorimotor Therapy)
• Emotion-Focused Therapy Exercises
• Mindfulness-Based Stress Reduction Exercises
• Compassion-Focused Therapy Exercises
• Positive Psychology Integration
• Motivational Interviewing (MI) and Narrative Therapy Exercise
• Critical Thinking and Philosophy of Mind
• Humanistic and Existential Integration
• Gestalt Therapy Awareness Activity
• Character Strengths and Values-Based Action Plan

Conclusion and Next Steps

• Reviewing Your Executive Functioning Journey
• Personalized Executive Functioning Skills Maintenance Plan
• Resources for Continued Growth and Support
• Masterclass Completion and Celebration

Appendices

• References and Evidence-Based Literature
• Executive Functioning Assessment Tools
• Worksheets and Interactive Activities
• Recommended Reading and Resources
• Professional and Peer Support Networks

(Back to Top Menu)

Program: Acceptance & Commitment Therapy (Values & Actions, Radical Acceptance)

• ACT Intake Form
• Radical Acceptance
• Psychological Flexibility
• I Can/Can’t Control
• The Top 5 Values
• Your Core Values
• Reflecting on The Person You Want To Be
• Understanding the Values Driving Your Decisions
• Discovering Values Through Gratitude Reflections
• Guided Meditations: Wheel of Awareness
• Acceptance Letter to Self
• Writing Your Own Obituary
• Values Collage
• Values Timeline
• Passengers on the Bus Metaphor
• No Time to Waste
• Analyzing Role Models to Uncover Values
• Reflecting on Value Based Decisions
• Ideal Day Visualization
• Translating Values to Action
• Your Work Values
• Valued Living in Career Choices
• The “Milk Milk Milk” Cognitive Defusion Technique
• Valued Living in Career Choices
• Discovering Values Through Gratitude Reflection
• Understanding the Values Driving Your Choices

(Back to Top Menu)

Program: Interpersonal Effectiveness (Relationships)

Positive Psychology Worksheets

• The Softened Start-Up
• Positive Gossip
• 36 Questions to Increase Closeness
• Listening Without Trying to Solve
• My Boundary Response Plan
• Setting Boundaries in Difficult Conversations
• Small Talk to Build Connection
• Giving Negative Feedback Positively
• Fast Friends
• Mindful Speaking
• Active-Constructive Responding
• Three Loving Connections
• Universal Needs Inventory
• Making an Effective Request for Action
• The Four-Step Non-Violent Communication Process
• Brief Non-Violent Communication Exercises
• Basic Need Satisfaction through Communication
• Mindless versus Mindful Listening
• Apologizing Effectively
• Strengths- and Values-Based Introductions
• Practicing Empathic Listening

Dialectical Behavior Therapy – Interpersonal Effectiveness

• DBT – Interpersonal Effectiveness – Goals of Interpersonal Effectiveness
• DBT – Interpersonal Effectiveness – Factors in the Way of Interpersonal Effectiveness
• DBT – Interpersonal Effectiveness – Myths in the Way of Interpersonal Effectiveness
• DBT – Interpersonal Effectiveness – Clarifying Goals of Interpersonal Effectiveness
• DBT – Interpersonal Effectiveness – Asking for What You Need
• DBT – Interpersonal Effectiveness – Describe the situation
• DBT – Interpersonal Effectiveness – Express Yourself
• DBT – Interpersonal Effectiveness – Assert yourself
• DBT – Interpersonal Effectiveness – Reinforce and acknowledge
• DBT – Interpersonal Effectiveness – Mindful focus on your goal
• DBT – Interpersonal Effectiveness – Appear confident
• DBT – Interpersonal Effectiveness – Negotiate with a willingness to compromise
• DBT – Interpersonal Effectiveness – Goals and Challenges
• DBT – Interpersonal Effectiveness – Applying DEAR MAN skills to Difficult Situations
• DBT – Interpersonal Effectiveness – Saying “No”
• DBT – Interpersonal Effectiveness – Being Gentle
• DBT – Interpersonal Effectiveness – Acting Interested
• DBT – Interpersonal Effectiveness – Validate Feelings and Thoughts
• DBT – Interpersonal Effectiveness – Use an Easy Manner
• DBT – Interpersonal Effectiveness – Expanding the Levels of Validation
• DBT – Interpersonal Effectiveness – Be Fair
• DBT – Interpersonal Effectiveness – No Apologies
• DBT – Interpersonal Effectiveness – Stick to Values
• DBT – Interpersonal Effectiveness – Be Truthful
• DBT Expanded Edition – My “Favorite Person”
• DBT Expanded Edition – How to VALIDATE People
• DBT Expanded Edition – Setting a BOUNDARY
• DBT – Interpersonal Effectiveness – Building Relationships
• DBT – Interpersonal Effectiveness – Ending Destructive Relationships
• DBT – Interpersonal Effectiveness – Finding & Making Friendships
• DBT – Interpersonal Effectiveness – Social Cues & People Skills
• DBT – Interpersonal Effectiveness – Mindfulness of Others
• DBT – Interpersonal Effectiveness – Ending Relationships
• DBT – Interpersonal Effectiveness – Overview of Walking the Middle Path
• DBT – Interpersonal Effectiveness – Dialectics
• DBT – Interpersonal Effectiveness – How to Think and Act Dialectically
• DBT – Interpersonal Effectiveness – Opposite Sides that can both be True
• DBT – Interpersonal Effectiveness – Important Opposites to Balance
• DBT – Interpersonal Effectiveness – Identifying Dialectics
• DBT – Interpersonal Effectiveness – Validation
• DBT – Interpersonal Effectiveness – A “How To” Guide to Validation
• DBT – Interpersonal Effectiveness – Identifying Validation
• DBT – Interpersonal Effectiveness – Recovering from Invalidation
• DBT – Interpersonal Effectiveness – Identifying Self-Validation
• DBT – Interpersonal Effectiveness – Strategies for Increasing the Probability of Behaviors You Want
• DBT – Interpersonal Effectiveness – Strategies for Decreasing or Stopping Unwanted Behaviors
• DBT – Interpersonal Effectiveness – Tips for Using Behavior Change Strategies Effectively
• DBT – Interpersonal Effectiveness – Identifying Effective Behavior Change Strategies

Quenza Created Activities

• Assertiveness Scripts and Interpersonal Rights
• Listening & Validation
• Barriers to Interpersonal Effectiveness
• Trust in Relationships
• Modulating Intensity
• Resistance and Conflict
• The 5 Ways Intimate Partners Relate
• The Positive Aspects of Your Relationship
• 10 Domains of Personal Boundaries
• Understanding Your Boundary Challenges
• Communicating Boundaries in 5 Steps
• Mastering ‘I’ Statements
• The Broken Record Technique
• Understanding Your “Yes” Patterns
• A New Perspective on “No”
• Rethinking Your ‘Yes’ Response
• Learning Different Ways to Say No
• Practising Saying ‘No’
• Boundary Visualization: Strengthening Your Personal Space
• Strengthening Boundaries With Affirmations
• Communicating Unmet Expectations
• Responding to Distorted Criticism
• Assertive Responses to Criticism

Seven Principles for Making Marriage Work (Gottman)

• Gottman Method – Principle 1: Enhance Your Love Maps
• Gottman Method – Love Maps Questionnaire
• Gottman Method – Remembering Your Story
• Gottman Method – Daily Check In
• Gottman Method – Principle 2: Nurture Fondness & Admiration
• Gottman Method – I Appreciate You
• Gottman Method – Fondness Reflection
• Gottman Method – Shared Memories of Joy
• Gottman Methiod – An 8 Week Course in Fondness & Admiration
• Gottman Method – Principle 3: Turning Toward Each Other
• Gottman Method – Bid For Connection Tracker
• Gottman Method – Daily Emotional Connection
• Gottman Method – Strengthening the Emotional Bank Account
• Gottman Method – Principle 4: Let Your Partner Influence You
• Gottman Method – Influence Inventory
• Gottman Method – Decision Making as a Team “Island Survival”
• Gottman Method – Problem Solving as a Team “Escape Room”
• Gottman Method – Perspective Taking Exercise
• Gottman Method – Principle 5: Solve Your Solvable Problems
• Gottman Method – Solvable vs Perpetual Problems
• Gottman Method – Softened Start Up Practice
• Gottman Method – Repair Attempts Toolkit
• Gottman Method – Stress Reducing Conversations
• Gottman Method – Principle 6: Overcome Gridlock
• Gottman Method – Identifying Dreams Behind Conflict
• Gottman Method – Managing Gridlock Exercise
• Gottman Method – Respecting Differences
• Gottman Method – Principle 7: Create Shared Meaning
• Gottman Method – Shared Meaning Assessment
• Gottman Method – Connection Rituals
• Gottman Method – Vision Board for Couples
• Gottman Method – Principles Integration
• Gottman Method – Relationship House Activity
• Gottman Method – Strengthening Friendship & Intimacy
• Gottman Method – Committed to Growth and Change

(Back to Top Menu)

Program: Communication & Assertiveness

• Your Assertiveness Journal
• Decluttering Your Words
• The Art of Timed Responses
• Giving Your Opinion
• Assertiveness Visualisation
• Assertiveness Role Models
• Connecting Through Assertiveness
• Consequence Assertion
• Discrepancy Assertion
• Preparing Others for Your Assertive Shift
• A Growth Mindset for Assertiveness
• Creating Confident, Assertive Thoughts
• Your Communication Patterns
• Understanding Assertive Communication
• Aligning Words and Body Language
• The Confidence Walk Experiment
• Practising Assertive Conversations
• Finding Your Strong Voice
• Giving Feedback Assertively
• Giving Positive Feedback Assertively
• Handling Pushback on Assertiveness
• Understanding Passive Communication
• Understanding Aggressive Communication
• Understanding Passive-Aggressive Communication
• Being Your Own Kind Assertiveness Coach
• Communicating Unmet Expectations
• Observing Unassertive Thoughts
• Dealing with the Fear of Speaking Up

(Back to Top Menu)

Program: Self Improvement & Professional Development (Career & Leadership)

• The Best Possible Self
• The Best Possible Resilient Self
• Mindful Awareness of Daily Routines
• Providing Growth-Oriented Praise
• Positive Qualities
• Strengths Exploration
• You at Your Best
• Beautiful Failures
• The Wheel of Life
• The Mountain Climber Metaphor
• Leadership Qualities Self-Assessment
• The Six Factors of Workplace Burnout
• Burnout-Contributing Habits Assessment
• Learning From Job Rejection
• Career Aspirations Vision Board
• Your Career If Money Were No Object
• Strengths Self-Reflection
• Rethinking Career Mistakes as Growth Opportunities
• Future Skills Development
• Your Top 5 Skills
• Your Most Impactful Career Achievements
• Your Definition of Success
• Crafting Your Elevator Pitch
• Discovering Your Transferable Skills
• Reflecting on Your Professional Weaknesses
• Analyzing Job Satisfaction
• Career Influences Exploration
• Your Ideal Work Preferences
• Your Ideal Work Day
• Your Work Values
• Exploring Your Interests
• The Personal Forge: Transforming Challenges into Strength
• Motivation Grid Analysis
• Exploring Reasons for Career Change
• Job Shadowing
• Stakeholder Analysis
• What Leadership Means to You
• Role Clarification: Aligning Your Focus with Your Priorities
• Strategic Thinking for Leadership
• Informational Interviewing
• Team Management Mirror
• Recognizing and Managing Microstressors at Work
• Three Types of Burnout
• Identifying Your Burnout Types
• Your Burnout Timeline
• Uncovering Burnout-Related Beliefs
• Strengths During and After Challenging Times
• Clifton Strengths Finder Self-Reflection
• The VIA Classification of Character Strengths & Virtues
• Reflecting on Leadership Styles
• Opening Up to Feedback and Criticism
• Assertive Responses to Criticism
• Your Criticism Response Style
• Providing Growth-Oriented Criticism
• Turning Received Criticism into Opportunity

(Back to Top Menu)

Positive Psycology – Strengths Exploration

• Looking Through the Lenses of Different Strengths
• Strength Journaling
• Looking Beyond the Negative
• Identifying Limiting Beliefs About Personal Strengths
• Inward and Outward Strength Expression
• A Family Tree of Strengths
• Inventing New Strength Labels
• Strength Collisions
• Strength Regulation
• Extracting Strengths from Problems
• Daily Exceptions Journal
• Appreciative Inquiry of Relationships
• Core Quadrants
• You at Your Best
• Strengths Spotting by Exception Finding
• Analyzing Strengths Use in Different Life Domains
• 200+ Strengths Labels
• A Strength-Based Résumé
• Exploring Strengths Dynamics
• Red and Green Activities
• Analyzing Environmental Strengths
• Crafting Team Tasks Around Strengths
• Strengths in Significant Moments
• Strengths Spotting in Groups
• The Strengths of Successful Teams
• A Reflected Best Self Portrait
• Writing as a Metaphor for Strength and Weakness
• Analyzing Strengths by Discussing Movies
• A Strengths versus Weakness Focus
• Practitioner’s Strengths
• Promoting Altruism Using Strengths
• Family Strength Spotting
• Strengths Interviewing Guidelines
• 5 Kinds of Strengths Questions
• Strengths Branding
• Character Strengths Overuse and Underuse
• Strength-Exploration Meditation
• The Freelancer Approach
• Strengths and Pride
• Meeting Others with Similar Strengths
• Daily Strengths Awareness
• Find the Person Behind the Strengths
• 30 Strengths-Spotting Questions
• The VIA Classification of Character Strengths & Virtues
• VIA Signature Strengths Scoring Sheet
• The Strengths Self-Efficacy Scale
• The Strengths of Inspirational People
• The Strengths Wheel
• R2 Strengths Profiler Strengths Overview
• Personalizing Strengths
• Four-Front Assessment
• Clifton Strengths Finder 2.0 Themes

(Back to Top Menu)

Program: Self-Compassion

• Self-Contract
• Self-Compassionate Goal Pursuit
• The Best Possible Self
• The Best Possible Resilient Self
• Compassionate Friend Visualization
• Strengths Self-Reflection
• You at Your Best
• Journey to Self Forgiveness
• Acceptance Letter to Self
• The Self Compassion Letter
• Cultivating the Male and Female Side of Self-Compassion
• The Observer Self Meditation
• Visualizing Your Self-Compassionate Self
• Changing How You Speak to Yourself
• Writing a Self-Compassionate, Motivating Message to Yourself
• Self-Care Collage
• Self-Care Promise
• Physical Self-Care
• Social Self-Care
• Mental Self-Care
• Self-Compassion Break
• The Best Possible Leader Self

(Back to Top Menu)

Program: Emotional Intelligence (Anger Management)

• How Anger Manifests in Your Body
• Doing Activities That Use up Anger Energy
• Observing Anger-Related Thoughts
• Creating Calming Thoughts
• Effective Anger Communication
• Anger Time Out Plan
• Increasing General Resistance to Anger
• Reinterpreting Events That Make You Angry
• Anger Allies and Angerholics
• Visualizing Anger Management
• How You Express Anger
• Managing Anger by Deep Breathing
• Writing to Manage Anger
• Exploring the Cost of Anger
• Anger Contract
• Understanding the Core Ingredients of Anger
• Success Stories in Anger Management
• Your Angry Thoughts
• Unmet Needs: The Message Behind Your Anger
• The Wheel of Needs
• Exploring 3 Levels of Anger
• Anger Iceberg

(Back to Top Menu)

Program: Emotional Intelligence (Awareness of Emotions, Emotion Regulation)

• Pros and Cons of Changing Emotions
• Figuring Out What My Emotions Are Doing for Me
• Emotion Diary
• Myths about Emotions
• Observing and Describing Emotions
• Check the Facts
• Figuring Out How to Change Unwanted Emotions
• Opposite Action to Change Emotions
• Problem Solving to Change Emotions
• Steps for Reducing Vulnerability to Emotion Mind
• Pleasant Events Diary
• Getting from Values to Specific Action Steps
• Diary of Daily Actions on Values and Priorities
• Build Mastery and Cope Ahead
• Putting ABC Skills Together Day by Day
• Practicing PLEASE Skills
• Target Nightmare Experience Form
• Sleep Hygiene Practice Sheet
• Troubleshooting Emotion Regulation Skills
• Describing Emotions with Anger Words
• Describing Emotions with Fear Words
• Describing Emotions with Guilt Words
• Describing Emotions with Shame Words
• Describing Emotions with Jealousy Words
• Describing Emotions with Envy Words
• Describing Emotions with Disgust Words
• Describing Emotions with Sadness Words
• Describing Emotions with Happiness Words
• Describing Emotions with Love Words
• Understanding Stress, Fatigue, and Burnout
• Challenging Emotion Myths
• Emotion Masks
• Dealing with Other People’s Complaining
• Reframing “faux feelings”
• The Intensity of Emotions Diagrams
• Visualizing the Bodily Experience of an Emotion
• Decoding Emotions by Analyzing Speech, Body, and Face
• Window of Tolerance
• Building Emotional Awareness
• The Neuroanatomy of an Emotion
• Reading Facial Expressions of Emotions
• Ripple Effects from Emotions
• The Emotion Meter
• Wise Mind Chair Work
• Coloring in for Emotional Clarity
• Self-Reflecting on Emotional Intelligence
• Feelings When Needs Are Unsatisfied or Satisfied
• Using Music to Express Feelings
• Extracting Needs from Emotions
• The Feeling Dictionary
• The Feeling Wheel
• Positive Emotion Brainstorm
• Unveiling the Cycle of Thoughts and Emotions

(Back to Top Menu)

Program: Internal Family Systems & Self Therapy

Books

• Introduction to The Internal Family Systems Model
• Introduction to Internal Family Systems Therapy
• Introduction to No Bad Parts
• Introduction to Parts Work
• Introduction to Self Therapy

Integrative Approach

• Integration: Internal Family Systems and other Models & Theories
• Integration: Internal Family Systems with Acceptance & Commitment Therapy
• Integration: Internal Family Systems with Cognitive Behavioral Therapy
• Integration: Internal Family Systems with Compassion Focused Therapy
• Integration: Internal Family Systems with Critical Thinking Skills
• Integration: Internal Family Systems with Dialectical Behavior Therapy
• Integration: Internal Family Systems with Emotion Focused Therapy
• Integration: Internal Family Systems with Existential Philosophy
• Integration: Internal Family Systems with Feminist Theory
• Integration: Internal Family Systems with Gestalt Therapy
• Integration: Internal Family Systems with Humanist & Person Centered Therapy
• Integration: Internal Family Systems with Mindfulness-Based Stress Reduction
• Integration: Internal Family Systems with Mindfulness-Based Cognitive Therapy
• Integration: Internal Family Systems with Narrative Therapy
• Integration: Internal Family Systems with Positive Psychology (Character Strengths)
• Integration: Internal Family Systems with Polyvagal Therapy (Central Nervous System Regulation)
• Integration: Internal Family Systems with Sensorimotor Psychotherapy
• Integration: Internal Family Systems with Somatic Experiencing
• Putting it All Together

Basic Concepts

• Introduction to the Model (with Video 1) Multiplicity
• Introduction to the Model (with Video 2) Perspectives
• Introduction to the Model (with Video 3) Conscious Conscience
• Introduction to the Model (with Video 4) Managers – Proactive Protectors
• Introduction to the Model (with Video 5) Firefighters – Reactive Protectors
• Introduction to the Model (with Video 6) Aggressive & Passive Aggressive Parts
• Introduction to the Model (with Video 7) Passive & Avoidant/Distance Parts
• Introduction to the Model (with Video 8) Exiled Burdens, Trauma, and Wounds
• Introduction to the Model (with Video 9) Unattached Burdens, Genetics, Epigenetics

Meditations

• The Observer Self
• Developing Self-Compassion
• Loving-Kindness Meditation
• The Guest House Meditation
• Getting to Know a Protector
• Getting to Know an Exile
• The Path (Self Energy)
• The Unburdening Ceremony

Strengthening Your Conscious Self

• Developing Emotional Intelligence
• Developing Emotional Awareness
• Developing Awareness of Somatic Experiences
• Developing Awareness of Thoughts
• Developing Awareness of the Senses
• Developing Awareness of Your Surroundings
• STOP, IMPROVE, ABC PLEASE Techniques

Managers

• Getting to Know Your Managers
• Getting to Know Your “Inner Critic”
• Crafting the Inner Critic’s Job Profile
• Getting to Know Your “Perfectionist”
• Getting to Know Your “Anxious Worrier”
• Getting to Know Your “Task Master”
• Getting to Know Your “People Pleaser”
• Getting to Know Your “Care Taker”
• Getting to Know Your “Workaholic” Part
• Getting to Know Your “Avoidant” Part
• Getting to Know Your “Resistant” Part
• Getting to Know Your “Procrastination” Part
• Getting to Know Your “Self Sabotage” Part
• Getting to Know Your “Manipulator” Part
• Getting to Know Your “Controller” Part
• Getting to Know Your “Skeptical” Concerned Part
• Getting to Know Your “Sacrcasm” Part
• Getting to Know Your “Contempt” Part (Resentment)
• Getting to Know Your “Silent Treatment” Part
• Getting to Know Your “Negative Feedback” Part
• Getting to Know Your “Intellectualizing” Part
• Getting to Know Your “Inner Judge” (Moral Righteousness)
• Getting to Know Your “Victim & Martyr” Part
• Getting to Know Your “Health & Wellness” Inner Coach
• Getting to Know Your “Dopamine & Novelty Seeker” Part
• Getting to Know Your “Gallows Humor” Part

Firefighters

• Getting to Know Your Firefighters
• Getting to Know Your “Inner Addict” Part
• Getting to Know Your “Angry Vengeance” Part
• Getting to Know Your “Morally Righteous” Part
• Getting to Know Your “Dissociation” Part
• Getting to Know Your “Sexual Acts” Part
• Getting to Know Your “Eating Comfort Food” Part
• Getting to Know Your “Technology Distraction” Part
• Getting to Know Your “Video Gamer” Part
• Getting to Know Your “Gambler” Part
• Getting to Know Your “Sarcastic/Humor” Part
• Getting to Know Your “Procrastination” Part
• Getting to Know Your “Demand Avoidance” Part
• Getting to Know Your “Impulsive Spender” Part
• Getting to Know Your “Connection Seeking” Part
• Getting to Know Your “Risky Behavior” Part
• Getting to Know Your “Savior” Part
• Getting to Know Your “Rebellious” Part
• Getting to Know Your “Sarcasm” Part
• Getting to Know Your “Invalidating” Part
• Getting to Know Your “Gaslighting” Part
• Getting to Know Your “Passive-Aggressive” Part
• Getting to Know Your “Disorganized Attachment” Part
• Getting to Know Your “Shaming” Part
• Getting to Know Your “Blaming” Part
• Getting to Know Your “Criticism” Part (Gottman)
• Getting to Know Your “Contempt” Part (Gottman)
• Getting to Know Your “Defensiveness” Part (Gottman)
• Getting to Know Your “Stonewalling” Part (Gottman)

The 8 Cs and 5 Ps (expanded)

• Cultivating Self Capacities & Character Strengths
• The Self Capacity & Character Strength of “Calm”
• The Self Capacity & Character Strength of “Compassion”
• The Self Capacity & Character Strength of “Confidence”
• The Self Capacity & Character Strength of “Curiosity”
• The Self Capacity & Character Strength of “Courage”
• The Self Capacity & Character Strength of “Creativity”
• The Self Capacity & Character Strength of “Connection”
• The Self Capacity & Character Strength of “Clarity”
• The Self Capacity & Character Strength of “Cooperation”
• The Self Capacity & Character Strength of “Consideration”
• The Self Capacity & Character Strength of “Presence”
• The Self Capacity & Character Strength of “Patience”
• The Self Capacity & Character Strength of “Playfulness”
• The Self Capacity & Character Strength of “Perceptiveness”
• The Self Capacity & Character Strength of “Discernment”
• The Self Capacity & Character Strength of “Perseverance”
• The Self Capacity & Character Strength of “Grace”
• The Self Capacity & Character Strength of “Mercy”
• The Self Capacity & Character Strength of “Forgiveness”
• The Path Meditation

Mindfulness Attitudes Foundational for Internal Family Systems Parts Work and Self Therapy

• Cultivating a Mindfulness Attitude: Patience
• Cultivating a Mindfulness Attitude: Presence
• Cultivating a Mindfulness Attitude: Acceptance
• Cultivating a Mindfulness Attitude: Gratitude
• Cultivating a Mindfulness Attitude: Non-Judging
• Cultivating a Mindfulness Attitude: Non-Striving
• Cultivating a Mindfulness Attitude: Non-Reactive
• Cultivating a Mindfulness Attitude: Beginner’s Mind
• Cultivating a Mindfulness Attitude: Wise MInd
• Cultivating a Mindfulness Attitude: Generosity
• Cultivating a Mindfulness Attitude: Trust
• Cultivating a Mindfulness Attitude: Compassion
• Cultivating a Mindfulness Attitude: Loving-Kindness
• Cultivating a Mindfulness Attitude: Connection
• Cultivating a Mindfulness Attitude: Self-Compassion
• Cultivating a Mindfulness Attitude: Equanimity
• Cultivating a Mindfulness Attitude: Curiosity
• Cultivating a Mindfulness Attitude: Impermanence
• Cultivating a Mindfulness Attitude: Embodied Awareness

Mindfulness Skills

• Ten Mindful Minutes (Open Awareness)
• Leaves on a Stream
• Radical Acceptance
• Observe
• Describe
• Participate
• Intention
• Non-Judging
• One-Mindful
• Effective
• Wise Mind
• Clear Mind
• Being MInd
• Middle Path

Self Capacities

• Cultivating Resilience (Hope & Optimism)
• Improving Self-Esteem (Confidence & Courage)
• Enhancing Self-Regulation (Prudence, Modesty, Moderation, Humility)
• Internalizing Secure Attachment Pattern (Mental, Emotional, Interpersonal, and Social, Intelligence)
• Working with an Inner Friend (Positive Affirmations)
• Working with an Inner Guide (Problem Solving, Making Decisions)
• Working with an Inner Champion (Celebrating Milestones and Achievements)

The 6 Fs

• IFS Parts Work: Find
• IFS Parts Work: Focus
• IFS Parts Work: Flesh Out
• IFS Parts Work: Feel Toward
• IFS Parts Work: Friendship
• IFS Parts Work: Fears

Practice

• IFS Parts Work: Daily Check In
• IFS Parts Work: Fire Drill Meditation
• IFS Parts Work: The Path Meditation
• IFS Parts Work: Loving Kindness Meditation

Other Factors that Interfere

• Embracing Boredom
• Embracing Loneliness
• Embracing Neurodivergence
• Embracing Somatic Experience
• Combatting Skepticism
• Combatting Avoidance
• Combatting Procrastination
• Combatting Distraction
• Combatting Executive Function Deficits
• Combatting Impulsivity
• Managing Anxiety
• Managing Depression
• Managing Trauma Symtoms
• Managing Addiction
• Managing Dissociation

Your Inner Child Wounds

• Getting to Know Your Inner Wounds: “Rejection”
• Getting to Know Your Inner Wounds: “Neglect”
• Getting to Know Your Inner Wounds: “Betrayal”
• Getting to Know Your Inner Wounds: “Abandonment”
• Getting to Know Your Inner Wounds: “Grief”
• Getting to Know Your Inner Wounds: “Abuse”
• Getting to Know Your Inner Wounds: “Bullying”
• Getting to Know Your Inner Wounds: “Assault”
• Getting to Know Your Inner Wounds: “Losses”
• Getting to Know Your Inner Wounds: “Failure”
• Getting to Know Your Inner Wounds: “Humiliation”
• Getting to Know Your Inner Wounds: “Worthlessness”
• Getting to Know Your Inner Wounds: “Shame”
• Getting to Know Your Inner Wounds: “Guilt”
• Getting to Know Your Inner Wounds: “Inadequacy”
• Getting to Know Your Inner Wounds: “Victim”
• Getting to Know Your Inner Wounds: “Fear”
• Getting to Know Your Inner Wounds: “Powerlessness”
• Getting to Know Your Inner Wounds: “Low Self-Esteem”
• Getting to Know Your Inner Wounds: “Inferiority”
• Getting to Know Your Inner Wounds: “Hopelessness”
• Getting to Know Your Inner Wounds: “Helplessness”
• Getting to Know Your Inner Wounds: “Despair”
• Getting to Know Your Inner Wounds: “Confusion”
• Getting to Know Your Inner Wounds: “Emptiness”
• Getting to Know Your Inner Wounds: “Unworthiness”
• Getting to Know Your Inner Wounds: “Invisibility”
• Getting to Know Your Inner Wounds: “Defectiveness”
• Getting to Know Your Inner Wounds: “Alienation”
• Getting to Know Your Inner Wounds: “Vulnerability”
• Getting to Know Your Inner Wounds: “Exploitation”
• Getting to Know Your Inner Wounds: “Disappointment”
• Getting to Know Your Inner Wounds: “Anger”
• Getting to Know Your Inner Wounds: “Frustration”
• Getting to Know Your Inner Wounds: “Unlovability”
• Getting to Know Your Inner Wounds: “Sadness/Depression”
• Getting to Know Your Inner Wounds: “Unprovoked Panic Attacks”
• Getting to Know Your Inner Wounds: “Anguish”
• Getting to Know Your Inner Wounds: “Mistrust”
• Getting to Know Your Inner Wounds: “Reactive Attachment”
• Getting to Know Your Inner Wounds: “Delayed Development”
• Getting to Know Your Inner Wounds: “Eneuresis”
• Getting to Know Your Inner Wounds: “Encopresis”
• Getting to Know Your Inner Wounds: “Shyness/Awkwardness”
• Getting to Know Your Inner Wounds: “Dependent, Weak, Needy”
• Getting to Know Your Inner Wounds: “Suppressed/Masked – Stimming/Soothing”
• Getting to Know Your Inner Wounds: “Impulsivity”
• Getting to Know Your Inner Wounds: “Hyperactivity”
• Getting to Know Your Inner Wounds: “Anxiety”
• Getting to Know Your Inner Wounds: “Depression/Sadness”
• Getting to Know Your Inner Wounds: “Mania/Psychosis”
• Getting to Know Your Inner Wounds: “Disconnection/Outcast”
• Getting to Know Your Inner Wounds: “Unmet Needs”
• Getting to Know Your Inner Wounds: “Enmeshment”
• Getting to Know Your Inner Wounds: “Codependence”
• Getting to Know Your Inner Wounds: “Gaslighting”
• Getting to Know Your Inner Wounds: “Invalidated”
• Getting to Know Your Inner Wounds: “Over-Stimulated”
• Getting to Know Your Inner Wounds: “Exhausted”
• Getting to Know Your Inner Wounds: “Overwhelmed”
• Getting to Know Your Inner Wounds: “Burn Out”
• Getting to Know Your Inner Wounds: “Surviving Suicide”
• Getting to Know Your Inner Wounds: “Self Inflicted Injury Scars”
• Getting to Know Your Inner Wounds: “Self-Hatred”
• Getting to Know Your Inner Parent-Wounds: “Suppressed Creativity”
• Getting to Know Your Inner Parent-Wounds: “Suppressed Opinions”
• Getting to Know Your Inner Parent-Wounds: “Suppressed Emotions”
• Getting to Know Your Inner Parent-Wounds: “Suppressed Intelligence”
• Getting to Know Your Inner Parent-Wounds: “Gifted Special Status”

Working with Exiles

• IFS Parts Work: Exiles (Soothing a Triggered Exile Meditation)
• IFS Parts Work: Exiles (Permissions)
• IFS Parts Work: Exiles (Finding the Feelings)
• IFS Parts Work: Exiles (Witnessing the Origins)
• IFS Parts Work: Exiles (Retrieval from the Past)
• IFS Parts Work: Exiles (Reparenting & Do Overs)
• IFS Parts Work: Exiles (Safety & Trust)
• IFS Parts Work: Exiles (Healing Ceremonies)
• IFS Parts Work: Exiles (Integration)
• IFS Parts Work: Holistic Wholeness
• IFS Parts Work: Reassign Roles
• IFS Parts Work: Living in Balance
• IFS Parts Work: Interpersonal Dynamics
• IFS Parts Work: Social Networks
• IFS Parts Work: Organizational Change
• IFS Parts Work: Societal Change

Self Therapy Workbook (Weiss, B.) Informed Activities

• Accessing a Part That Isn’t Activated
• Identifying the Parts at a Trailhead
• Identifying the Parts in Your Current Experience
• Noticing a Part in Real Time
• Blending
• Unblending from a Target Part
• Reluctance to Unblend
• Daily Parts Check-In
• Conscious Blending (Direct Access)
• Unblending from a Concerned Part
• Mapping Your Parts
• Getting to Know a Protector (Six Fs)
• Developing a Relationship with a Protector (Six Fs)
• Helping a Protector to Relax in Real Time
• Speaking for Parts
• Detecting a Part That Has Taken Over
• Making Initial Contact with an Exile
• Unblending from an Exile
• Getting to Know an Exile
• Finding Out About an Exile
• Noticing an Exile in Real Time
• Accessing and Witnessing a Childhood Memory
• Reparenting an Exile
• Reparenting an Exile in Real Time
• Retrieving an Exile
• Unburdening an Exile
• Releasing a Protector
• Follow-Up with a Protector
• Tracking Repetitive Interactions
• Tracking Feelings During Dialogue
• Tracking the Parts That Hold Feelings
• Exploring a Polarization

(Back to Top Menu)

Program: Mindfulness Masterclass

Module 1: Getting Started with Mindfulness

• Mindfulness Masterclass Introduction
• Beginning Mindfulness
• Getting the Most Out of the Program
• Mindfulness Training Intake Form
• Honesty, Readiness, Openness, and Willingness
• Mindfulness and Process Goals
• Mindfulness and Language of Self-Talk
• Mindfulness and Stages of Change
• Mindfulness and the Biopsychosocial Model
• Buddhism Psychological & Philosophical Perspectives
• Mindfulness Foundations
• Mindfulness Definitions
• Mindfulness History
• History of Mindfulness-Based Therapy

Mindfulness Pillars

• Introductiuon to Daniel Siegel Books “Mindsight” and “Aware”
• Interpersonal Neurobiology
• Wheel of Awareness
• Pillars of Mindfulness
• Mindfulness Pillar – Focused Attention
• Mindfulness Pillar – Open Awareness
• Mindfulness Pillar – Kind Intention

Cultivating a Formal & Informal Practice

• Introduction to Jon Kabat-Zinn’s book “Full Catastrophe Living”
• Mindful Observation Meditation
• Ten Mindful Minutes
• Mindful Eating
• The Mindful Walk
• Mindful Yoga
• Mindful Movement (Tai Chi)
• Mindfully Accepting Anger
• Body Scan: Somatic Experiencing
• Awareness of Daily Routines
• Daily Practice Tracking, Journal, and Logs
• Mindfulness Diary Card

Embodiment of Mindfulness Attitudes

• Introduction to Jon Kabat-Zinn’s book “Wherever You Go There You Are”
• Cultivating Mindfulness Attitudes
• Mindfulness Attitudes: Introduction
• Mindfulness Attitudes: Preparing Yourself
• Mindfulness Attitude – Attention
• Mindfulness Attitude – Letting Go & Letting Be
• Mindfulness Attitude – Non-judging
• Mindfulness Attitude – Acceptance
• Mindfulness Attitude – Letting Go
• Mindfulness Attitude – Trust
• Mindfulness Attitude – Patience
• Mindfulness Attitude – Non-Striving
• Mindfulness Attitude – Gratitude
• Mindfulness Attitude – Generosity
• Mindfulness Attitude – Non-Reactive
• Mindfulness Attitude – Curiosity
• Mindfulness Attitude – Compassion
• Mindfulness Attitude – Equanimity
• Mindfulness Attitude – Humility
• Mindfulness Attitude – Playfulness
• Mindfulness Attitude – Self-Compassion
• Mindfulness Attitude – Attuned Presence
• Mindfulness Attitude – Commitment
• Mindfulness Attitude – Self-Discipline
• Mindfulness Attitude – Intentionality

Integral Components of Mindfulness

• Introduction to Ken Wilber’s book “Integral Life Practice”
• Mindfulness and Behavior Activation
• Mindfulness and Nutritional Plans
• Mindfulness and Breathing Techniques
• Mindfulness and Progressive Muscle Relaxation
• Mindfulness and Meditation
• Mindfulness and Sleep Routines
• Mindfulness and Nature
• Mindfulness Integration with ACT
• Mindfulness Integration with Polyvagal & Somatic
• Mindfulness Integration with CBT
• Mindfulness Integration with MBSR
• Mindfulness Integration with EFT
• Mindfulness Integration with CFT

Quenza Activities

• Mindfulness – Readiness for Behavior Change
• Mindfulness – Your Life Vision
• Mindfulness – Reality and Perspective
• Mindfulness – Myths About Mindfulness
• Mindfulness – Heart Rate Variability
• Mindfulness – Internal Family Systems Theory
• Mindfulness – Breaking Automatic Reactions
• Mindfulness – Troubleshooting Acceptance
• Mindfulness – Thoughts & Actions aligned with Values
• Mindfulness – Psychological Flexibility
• Mindfulness of Sensations
• Mindfulness – Body Scan
• Mindfulness of Emotions
• Mindfulness – Getting to Know Your Emotions
• Mindfulness – Acceptance of Emotions
• Mindfulness – Don’t Avoid Your Emotions
• Mindfulness of Thoughts
• Mindfulness – Wandering Thoughts
• Mindfulness – Thoughts about the Past
• Mindfulness – Thoughts about the Future
• Mindfulness of Sights
• Mindfulness – Common Humanity
• Mindfulness – Savoring
• Mindfulness – The Why of Your Future Mindfulness Practice
• Mindfulness – The How of Your Future Mindfulness Practice
• Mindfulness – Reflecting on the Journey Thus Far

DBT Mindfulness Skills Training

• Introduction to the DBT Mindfulness Module
• DBT Mindfulness – Intro to Dialectics
• DBT Mindfulness – Principles of Dialectics
• DBT Mindfulness – Module Purpose and Goals
• DBT Mindfulness – Goals of Mindfulness Practice
• DBT Mindfulness – Mindfulness Definitions
• DBT Mindfulness – Core Mindfulness Skills
• DBT Mindfulness – Wise Mind Being Mind Clear Mind
• DBT Mindfulness – Ideas for Practicing Wise Mind
• DBT Mindfulness – What Skill Observe
• DBT Mindfulness – Ideas for Practicing Observing
• DBT Mindfulness – What Skill Describe
• DBT Mindfulness – Ideas for Practicing Describing
• DBT Mindfulness – What Skill Participate
• DBT Mindfulness – Ideas for Practicing Participating
• DBT Mindfulness – How Skill Non-Judgmental
• DBT Mindfulness – Ideas for Practicing Non-Judgmental
• DBT Mindfulness – How Skill One Mindful
• DBT Mindfulness – Ideas for Practicing One Mindfulness
• DBT Mindfulness – How Skill Effectiveness
• DBT Mindfulness – Ideas for Practicing Effectiveness
• DBT Mindfulness – Other Perspectives
• DBT Mindfulness – Goals of Mindfulness from a Spiritual Perspective
• DBT Mindfulness – Wise Mind from a Spiritual Perspective
• DBT Mindfulness – Four Noble Truths
• DBT Mindfulness – Eightfold Path
• DBT Mindfulness – Self compassion
• DBT Mindfulness – Loving Kindness
• DBT Mindfulness – Practicing Loving Kindness
• DBT Mindfulness – Doing Mind
• DBT Mindfulness – Being Mind
• DBT Mindfulness – Balancing Being and Doing Mind
• DBT Mindfulness – Ideas for Practicing Balancing Doing Mind and Being Mind
• DBT Mindfulness – Walking the Middle Path
• DBT Mindfulness – Expanded DBT Approaches

(Back to Top Menu)

Psychotherapy

• Psychotherapy Treatment Plan Informed Consent to Services
• Psychotherapy Treatment Plan Ethical & Legal Compliance
• Psychotherapy Treatment Plan Outline of Technology
• Psychotherapy Treatment Plan Assessment & Diagnosis
• Psychotherapy Treatment Plan Development
• Psychotherapy Treatment Plan Outline & Overview
• Psychotherapy Treatment Plan Assessment for Integrative Care
• Psychotherapy Treatment Plan Intake Objectives & Interventions
• Psychotherapy Treatment Plan Discharge Criteria
• Psychotherapy Treatment Plan Long Term Goals
• Understanding Neuroplasticity
• Writing a Self-Compassionate, Motivating Message to Yourself
• Writing a Letter to the Deceased
• Writing a Letter to Forgive Yourself
• The Right Way to Say Sorry
• From Isolation to Common Humanity
• The Happiness Hoax
• Exploring Your Ikigai
• “Hands as Thoughts” Metaphor
• The Newspaper Headline
• The Sensory Countdown Technique
• What Are Errors in Thinking
• Recognizing Cognitive Disortions
• Recognizing Cognitive Biases
• Recognizing Logical Fallacies
• Unhelpful Thinking Styles – Catastrophizing
• Unhelpful Thinking Styles – All or Nothing Thinking
• Unhelpful Thinking Styles – Jumping to Conclusions
• Unhelpful Thinking Styles – Personalization
• Unhelpful Thinking Styles – Overgeneralization
• Unhelpful Thinking Styles – Mind Reading
• Unhelpful Thinking Styles – Magnification and Minimization
• Unhelpful Thinking Styles – Mental Filtering
• Unhelpful Thinking Styles – Discounting the Positive
• Unhelpful Thinking Styles – Labeling
• Unhelpful Thinking Styles – “Shoulding” and “Musting”
• Unhelpful Thinking Styles – Fortune Telling
• Unhelpful Thinking Styles – Emotional Reasoning
• Unhelpful Thinking Styles – Control Fallacy
• Unhelpful Thinking Styles – Fallacy of Fairness
• Unhelpful Thinking Styles – Heaven’s Reward Fallacy
• Unhelpful Thinking Styles – Sunk Cost Fallacy
• Unhelpful Thinking Styles – Pascal’s Wager
• Unhelpful Thinking Styles – Gambler’s Fallacy
• Unhelpful Thinking Styles – Strawman Fallacy
• Unhelpful Thinking Styles – Ad Hiominem
• Unhelpful Thinking Styles – Slippery Slope
• Unhelpful Thinking Styles – Bandwagon Effect
• Unhelpful Thinking Styles – Appeal to Authority
• Unhelpful Thinking Styles – False Dichotomy Filter
• Unhelpful Thinking Styles – Circular Reasoning (Begging the Question)
• Unhelpful Thinking Styles – Post Hoc Ergo Propter Hoc (False Cause)
• Unhelpful Thinking Styles – Red Herring
• Unhelpful Thinking Styles – Appeal to Emotion
• Unhelpful Thinking Styles – Hasty Generalization
• Unhelpful Thinking Styles – Echo Chambers
• Unhelpful Thinking Styles – Confirmation Bias
• Unhelpful Thinking Styles – Optimism Bias
• Unhelpful Thinking Styles – Framing Effect
• Unhelpful Thinking Styles – Anchoring Bias
• Unhelpful Thinking Styles – Availability Heuristic
• Unhelpful Thinking Styles – Hindsight Bias
• Unhelpful Thinking Styles – Self-Serving Bias
• Unhelpful Thinking Styles – Fundamental Attribution Error
• Unhelpful Thinking Styles – False Consensus Effect
• Unhelpful Thinking Styles – Dunning Kruger Effect
• Analyze the Probability of a Feared Event
• Embracing Challenges
• The Costs and Benefits of Changing Behavior
• Understanding The Stress Response Cycle
• Nutrition for Energy and Recovery
• Sleep for Recovery
• Physical Activity for Recovery
• The Autism Wheel of Experience
• The Silly Voice Technique
• Rewriting the Narrative
• The Costs of Avoidance

(Back to Top Menu)

Critical Thinking

• Introduction to Core Beliefs & Values
• Identifying Your Core Beliefs
• Exploring Your Values: Personal Inventory
• Aligning Actions with Values Exercise
• Reflective Writing: Core Beliefs and Decision-Making
• Values Clarification Journal Activity
• Introduction to Cognitive Biases
• Understanding Confirmation Bias
• Spotting Anchoring Bias in Everyday Decisions
• Exploring the Availability Heuristic
• Identifying In-group/Out-group Bias
• Overcoming the Halo Effect: Personal Reflection
• Introduction to Cognitive Distortions
• Recognizing Black-and-White Thinking
• Challenging Catastrophizing Thoughts
• Identifying Overgeneralization Patterns
• Addressing Emotional Reasoning
• Reflection on “Should” Statements and Guilt
• Introduction to Cognitive Restructuring
• Practicing Thought Records for Negative Thoughts
• Reframing Automatic Thoughts Exercise
• Cognitive Reappraisal Journaling
• Building Positive Cognitive Habits
• Daily Thought Monitoring Log
• Introduction to Logical Fallacies
• Spot the Fallacy: Argument Analysis
• Identifying Strawman Arguments
• Awareness of the Sunk Cost Fallacy
• Challenging the Gambler’s Fallacy
• Recognizing Appeal to Authority and Popularity
• Reflection on Ad Hominem Arguments
• Logical Fallacy Scenario Analysis
• Introduction to Finding Accurate Sources
• Evaluating Source Credibility Exercise
• Understanding Media Bias and Reliability
• Activity: Fact-Checking Techniques
• Comparing Sources: Reliability Ranking
• Identifying Reliable Experts and Institutions
• Evaluating the Evidence
• Distinguishing Facts from Opinions
• Evidence Quality Assessment Exercise
• Analyzing Research Studies: Step-by-Step
• Applying Critical Questions to Evidence
• Confirmation vs. Disconfirmation of Evidence
• Making Logical Arguments
• Structuring an Argument Clearly
• Identifying Logical Connections Exercise
• Argument Mapping Practice
• Developing Counterarguments
• Writing Effective Conclusions Exercise
• Engaging in Civil Discourse
• Active Listening and Reflective Responding
• Exercise in Empathy and Perspective-Taking
• Managing Disagreements Constructively
• Establishing Ground Rules for Healthy Debate
• Practicing Respectful Dialogue Scenarios
• Creative Problem Solving
• Brainstorming and Mind Mapping Exercises
• Exploring Alternative Solutions
• Applying Lateral Thinking Techniques
• Case Study Analysis for Creative Solutions
• Decision-Making Scenarios
• Creative Problem Solving in Action

(Back to Top Menu)

Psychoeducational Lessons & Lifelong Learning

Common Mental Health Disorders

• Generalized Anxiety Disorder
• Major Depressive Disorder
• Post-Traumatic Stress Disorder
• Attention Deficit Hyperactivity Disorder
• Autism Spectrum Disorder
• Eating Disorders
• Obsessive Compulsive Disorder
• Social Anxiety Disorder
• Self-Harming Behavior
• Dissociative Identity Disorder

Substance Abuse & Addiction

• Alcohol Use Disorder
• Stimulant Use Disorder
• Nicotine Dependence
• Opioid Use Disorder
• Gaming Addiction
• Problem Gambling
• Over-Spending
• Social Media Behavior
• Sexual Behavior

Personality Disorders

• Paranoid Personality Disorder
• Schizoid Personality Disorder
• Schizotypal Disorder
• Antisocial Personality Disorder
• Borderline Personality Disorder
• Histrionic Personality Disorder
• Narcissistic Personality Disorder
• Avoidant Personality Disorder
• Dependent Personality Disorder
• Obsessive Compulsive Personality Disorder

Neurodevelopmental Disorders

• Intellectual Developmental Disorder
• Language Disorder
• Speech Sound Disorder
• Childhood-Onset Fluency Disorder (Stuttering)
• Social (Pragmatic) Communication Disorder
• Specific Learning Disorder
• Developmental Coordination Disorder
• Stereotypic Movement Disorder
• Tic Disorder

Trauma, Anxiety, Depressive Disorders

• Acute Stress Disorder
• Adjustment Disorder (with Specifiers)
• Reactive Attachment Disorder
• Disinhibited Social Engagement Disorder
• Complex PTSD
• Panic Disorder
• Specific Phobias
• Agoraphobia
• Separation Anxiety Disorder
• Selective Mutism
• Catatonia
• Persistent Depressive Disorder
• Disruptive Mood Dysregulation Disorder
• Premenstrual Dysphoric Disorder
• Substance/Medication-Induced Depressive Disorder
• Depressive Disorder Due to Another Medical Condition

Popular Therapeutic Approaches

• My Theoretical Orientation
• Acceptance & Commitment Therapy
• Applied Behavior Analysis
• Behavioral Activation
• Cognitive Behavioral Therapy
• Couple’s Therapy
• Dialectical Behavior Therapy
• Emotion Focused Therapy
• Existential Therapy
• Family Therapy
• Feminist Therapy
• Gestalt Therapy
• Gottman Method
• Humanistic Therapy
• Internal Family Systems Therapy
• Jungian Psychotherapy
• Making Recovery Easier
• Mindfulness-Based Cognitive Therapy
• Mindfulness-Based Stress Reduction
• Motivational Enhancement Therapy with Motivational Interviewing
• Narrative Therapy
• Person-Centered Therapy
• Polyvagal Therapy
• Positive Psychology and Character Strengths
• Psychodynamic Therapy
• Sensorimotor Psychotherapy
• Somatic Experiencing
• Twelve Step Facilitation Therapy
• Wellness Recovery Action Plan

Lifelong Learning Activities

• Anatomy & Physiology
• Artificial Intelligence
• Biology
• Consciousness
• Economics
• Environmental Science
• Epidemiology
• Game Theory
• Genetics
• Health Psychology
• History
• Integral Philosophy
• Neuroscience
• Nuclear Physics
• Ontology
• Organizational Psychology
• Philosophy
• Physics
• Political Science
• Psychology
• Quantum Physics
• Religious Studies
• Sociology
• Software & Programs
• Sports Psychology
• Stress Consequences
• Trauma Consequences

Social and Cultural Competence

• Exploring Cultural Diversity and Inclusivity
• Developing Anti-Bias and Anti-Racism Practices
• Enhancing Empathy and Perspective-Taking
• Learning Effective Conflict Resolution Strategies
• Building Community Engagement and Activism Skills
• Practicing Ethical Decision-Making and Moral Reasoning

Spiritual and Existential Exploration

• Practicing Meditation and Contemplative Techniques
• Exploring Philosophical Traditions and Ideas
• Understanding the Principles of Buddhism and Mindfulness
• Engaging with Existential Questions and Finding Purpose
• Exploring Different Religious Traditions and Spiritual Practices

Intellectual and Academic Pursuits

• Enhancing Research Skills and Information Literacy
• Developing Writing and Critical Reading Skills
• Engaging in Literature and Creative Writing Activities
• Learning a Foreign Language
• Exploring History and Understanding Its Lessons
• Appreciating Art, Music, and Cultural Expressions
• Developing Financial Literacy and Economic Understanding

Technology and Digital Literacy

• Developing Digital Citizenship and Online Safety Skills
• Understanding Artificial Intelligence and Machine Learning Basics
• Learning How to Leverage Technology for Productivity
• Developing Skills in Online Learning Platforms
• Enhancing Cybersecurity Awareness and Best Practices

Environmental Awareness and Sustainability

• Understanding Climate Change and Environmental Impact
• Practicing Sustainable Living Habits
• Developing Environmental Advocacy and Activism Skills
• Exploring Biodiversity and Ecosystem Preservation Efforts

(Back to Top Menu)