Healing Theory: Step by Step Instructions
22 techniques available
Practice-Ready Guides
Step by Step Instructions
Hands-on guides for practicing 22 proven healing techniques on your own. Each method includes clear instructions, what to expect, session duration, and community ratings. Each method also shows the percentage of people it has worked best for, so you can see what might work best for you.
Mind-Body Release (MBR)
A synthesis of Rational-Emotive Behavior Therapy (REBT) and Internal Family Systems (IFS) that uses metaphorical dialogue with the subconscious to release trapped beliefs and emotions stored in the body, allowing negative beliefs to be reversed in a short period of time.
Radical Accountability Theory (RAT)
A synthesis of Rational-Emotive Behavior Therapy (REBT), Differentiation, and bilateral stimulation that centers healing around taking radical accountability for your emotional reactions and changing your unhealthy belief systems.
Addiction Resolution
A specific way to utilize EMDR to resolve addiction related behaviors. This can be used for any behavior that seems and feels compulsory or out of your control. MBR and RAT can also be used in place of EMDR.
Joy Theory
A visual meditation technique that harnesses the power of emotions and transforms emotional reactions by guiding you through a positive emotional step-scale from neutrality to joy, hope, and gratitude.
Internal Family Systems (IFS)
A transformative therapy that works with the multiplicity of the mind, helping you understand and heal your inner "parts" while accessing your core Self.
Reiki
A Japanese energy-based healing technique that unblocks self-imposed energy blockages caused by avoiding or repressing emotions, allowing for improved functioning.
Peace Theory
A timeline meditation that releases trapped negative emotions and replaces them with peace.
Mindfulness Meditation
A practice of purposefully paying attention to the present moment with curiosity and without judgment.
Accelerated Resolution Therapy (ART)
A rapid trauma resolution technique combining eye movements with imagery rescripting to neutralize distressing memories—often in just 1-5 sessions.
Art Therapy
A therapeutic approach that uses creative arts as a medium for expression, exploration, and healing of emotional difficulties.
Behavioral Therapy
A therapy focused on changing problematic behaviors through techniques like reinforcement, extinction, and systematic desensitization.
Brainspotting
A technique using eye positioning to access brainspots—areas of the brain that subconsciously store trauma—allowing for the subconscious release of stuck emotions.
Brief Task-Centered Therapy
A short-term, goal-focused approach that helps clients solve specific problems through concrete tasks and action steps.
Emotional Freedom Techniques (EFT/Tapping)
A technique that combines acupressure tapping on meridian points with cognitive restructuring to release emotional distress.
Exposure Therapy
A behavioral therapy that gradually exposes you to feared situations or objects in a safe, controlled way to reduce anxiety and avoidance.
Eye Movement Desensitization and Reprocessing (EMDR)
A powerful healing method primarily known for treating trauma, but is very effective for a wide variety of other psychological problems as well including phobias, anxieties, etc.
Hypnotherapy
A form of deep relaxation coupled with suggestion that leverages the brain's high suggestibility for diverse applications spanning physiology and psychology.
Mental and Emotional Release (MER)
A guided meditation of your life timeline that releases five specific emotions—anger, sadness, fear, hurt, and guilt—by working with gestalt patterns and visual dissociation.
Past-Life Regression
A visual meditation to access past lives, release stored trauma, and receive guidance—whether the lives are real or metaphorical, the subconscious uses them to help you heal.
Solution-Focused Brief Therapy
A future-focused therapy that emphasizes solutions rather than problems, using the client's own resources and exceptions to difficulties.
Trauma Release Exercises (TRE)
A body-based technique that uses specific exercises to induce therapeutic tremoring, releasing deep muscular tension held from stress and trauma.
Attachment Theory
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn how early bonds shape your relationships throughout life.
Motivational Interviewing
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about this collaborative, goal-oriented approach to strengthening motivation for change.
Cognitive Behavioral Therapy (CBT)
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn how thoughts, feelings, and behaviors interconnect.
Rational Emotive Behavior Therapy (REBT)
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about disputing irrational beliefs to change emotional responses.
Narrative Therapy
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about reframing life stories and separating problems from identity.
Dialectical Behavior Therapy (DBT)
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about balancing acceptance and change through mindfulness and distress tolerance.
Acceptance and Commitment Therapy (ACT)
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about psychological flexibility and values-based living.
Exposure and Response Prevention (ERP)
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about the gold standard treatment for OCD and anxiety disorders.
Music Therapy
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn how music can be used therapeutically for emotional healing and expression.
Drug-Based Therapies
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about pharmacological approaches to mental health treatment.
Cognitive Processing Therapy (CPT)
This theory does not have step-by-step instructions as it is better explained in the in-depth explanation. Click to learn about this evidence-based treatment for PTSD and trauma.