Cognitive Behavioral, Grounding, and Mindfulness Tools — Glossary
Double Board Certified Counseling Services, Inc. — Mark Zauss, LMHC, LPC, CCMHC, NBCC, BC-TMC, ADHD-CCSP, C-DBT, CCTP
Licensed in Florida, Massachusetts, and Connecticut • Date:
Provider 1
Mark Zauss — Cognitive Behavioral Therapist | Specialties: ADHD, Anxiety, PTSD, OCD, Mood Disorders
This glossary explains CBT, grounding, and mindfulness tools to prepare clients for therapy exercises.
Glossary
Version: 1.1
Cognitive Behavioral Therapy (CBT), grounding techniques, and mindfulness practices work together to reduce anxiety by targeting thoughts, physical sensations, and emotional reactions. CBT helps reframe anxious thinking patterns, grounding tools anchor you in the present during distress, and mindfulness fosters calm awareness and self-acceptance. When practiced consistently, these methods enhance focus, emotional balance, and resilience in daily life.
Cognitive Behavioral Tools
▶Thought Record
Identify negative or automatic thoughts, evaluate evidence for and against them, and replace them with more balanced perspectives.
Cognitive Restructuring
Challenge distorted thinking patterns and develop rational, compassionate replacements to reduce anxiety.
Behavioral Activation
Schedule and complete positive or goal-oriented activities to improve mood and motivation.
Exposure Hierarchy
Gradually face feared situations starting from least to most anxiety-provoking, reducing avoidance and fear response over time.
Socratic Questioning
Use guided questions (“What evidence supports this thought?”) to examine accuracy and develop insight.
Core Belief Identification
Recognize deep-rooted beliefs that influence thinking (e.g., “I’m not good enough”) and replace them with healthier perspectives.
Graded Task Assignment
Break overwhelming goals into smaller, achievable steps to build mastery and confidence.
CBT tools help reframe anxious thoughts and link behavior change to emotional relief.
Grounding Techniques
▶5-4-3-2-1 Sensory Grounding
Identify 5 things you see, 4 touch, 3 hear, 2 smell, and 1 taste to anchor in the present.
Object Focus
Hold and describe a physical object’s texture, color, and weight to shift attention away from anxious thoughts.
Temperature Change
Use cool water or ice on wrists or face to reset the body’s stress response.
Movement Grounding
Engage the body through walking, stretching, or mindful posture adjustments to release built-up tension.
Counting or Listing
Count backward or list familiar categories (e.g., colors, cities) to redirect mental focus.
Verbal Orientation
Say out loud where you are and what you’re doing (“I’m in my office, safe, breathing calmly”).
Grounding helps interrupt panic or dissociation by engaging the five senses.
Mindfulness Practices
▶Mindful Breathing
Pay attention to each inhale and exhale, noticing sensations and rhythm to calm the nervous system.
Body Scan
Bring awareness to each part of the body from head to toe, observing tension and releasing it gently.
Non-Judgmental Observation
Notice thoughts and feelings without labeling them good or bad—just observe them passing by.
Mindful Walking
Move slowly, focusing on the sensation of each step, contact with the ground, and rhythm of movement.
Loving-Kindness Meditation
Silently repeat phrases of compassion toward yourself and others (“May I be calm, may others be well”).
Anchor to Breath or Sound
Choose a steady point of focus (breath, sound, or mantra) and gently return attention each time the mind wanders.
Mindfulness builds emotional regulation and focus, countering anxiety through present-moment awareness.
Applied Practice Worksheet
Use this form after one practice round to capture what you did and how it affected your anxiety.