Topic 1: Intake and Program Overview

Topic 2: Understanding Depression: What causes it, How to Cope & Feel Better

Topic 3: Exercises to improve mood: Tracking triggers, sleep, diet, spin cycle, breathing

Topic 4: Exercises to improve moods continued: Identify problematic thoughts, learn to reframe thoughts, let it go, agree to disagree, learn to express yourself and speak your mind.

Topic 5: Learn to manage stress, beat procrastination, problem solving, strengths board.

Topic 6: Develop a positive inner voice, journaling, gratitude, coping with rejection, and managing change.

Topic 7: Stepping out of comfort zone, safety net, emergency plan. Re-write the script.

Topic 8: Setting goals, lifelines, back to the basics, reframe thoughts, and how to put one foot in front of the other.

Topic 9: Create positive affirmations

Topic 10: Recap and implementing skills learned moving forward.

Topic 1: Intake and Program Overview

Topic 2: Understanding why people bully. How to create an environment of safety. Understanding when to ignore, respond or tell and how to ask for help.

Topic 3: Understanding cyberbullying and why it happens. Difference between drama and bullying.

Topic 4: What to do if you said something mean that you didn’t mean to say. Reduce the stress of online attacks, and come up with an emergency action plan.

Topic 5: Coping skills: journaling, creating a calming box, breathe, exercise, and identify special places.

Topic 6: Ways to boost your confidence, clever comebacks, humor, understanding what is in and out of your control. Learning to accept yourself and identify negative thinking.

Topic 7: Learn cognitive reframing. The isolating trap and identifying self-defeating self-talk. Learning to manage emotions: depression, anger, fear, anxiety, and empathy.

Topic 8: Real versus toxic friendships. Breaking up with friends.

Topic 9: Self-empowerment.

Topic 10: Recap and implementing skills learned moving forward.

Topic 1: Intake and Program Overview

Topic 2: About anxiety: Managing fight/flight, and mapping anxiety patterns

Topic 3: Finding peace within, understanding attitude and anxiety, looking at through patterns causing anxiety

Topic 4: Learning reframing: Cost-benefit, Worst that could happen, perfectionism, pressure to succeed, now to let go of control

Topic 5: Positive affirmations, finding serenity/courage/ and wisdom. Seeing the bigger picture and talking through anxiety. Writing it out.

Topic 6: Lifestyle habits to manage anxiety: eating and exercise. Calming techniques such as progressive muscle relaxation, centering, mindfulness, grounding techniques, and self-soothing.

Topic 7: Calming techniques continued: Using your breath, visualization, meditation. Higher power (if helpful), and problem solving.

Topic 8: Technology and anxiety, staying organized, managing time, and managing panic.

Topic 9: Test anxiety and managing panic, fears and phobias.

Topic 10: Recap and implementing skills learned moving forward.

Topic 1: Intake and Program Overview

Topic 2: What is healthy self-esteem? Recognize your power, claim your intrinsic worth, choose positive self-messages and the power of self-compassion.

Topic 3: Finding your authentic self, the perfection of diversity, who you are to your friends, family and society.

Topic 4: Discover Yourself! What are your likes and dislikes? What are your dreams, passions, and beliefs? Why you are here. How to celebrate your strengths.

Topic 5: Body Image: Love your body. Manage judgment and social media. Assertive communication and how to not take things personally.

Topic 6: Managing peer pressure, setting healthy boundaries, how to manage feelings and tolerate discomfort. The power of inner peace. Accepting mistakes.

Topic 7: Gratitude, possibility, conviction, responsibility, and positive decisions.

Topic 8: Facing challenges, setting realistic goals, problem-solving skills.

Topic 9: Moving forward, asking for help and turning things around.

Topic 10: Recap and implementing skills learned moving forward.

Topic 1: Intake and Program Overview

Topic 2: Social anxiety origins, triggers, and causes. How thoughts and emotions impact behavior.

Topic 3: Identify problematic thinking. Understand how the need for perfection creates anxiety.

Topic 4: Learn to reframe your thoughts. Coping with criticism. Start exposure (from avoidance to action!). Build exposure ladder.

Topic 5: Practice exposure in session. Continue exposure practice in subsequent sessions.

Topic 6: Exposure and reframing practice in session.

Topic 7: Exposure and reframing practice in session.

Topic 8: Exposure and reframing practice in session

Topic 9: Integrate, continued exposure and reframing practice.

Topic 10: Recap and implementing skills learned moving forward.

Dialectical Behavioral Therapy (DBT)

Topic 1: Intake and Program Overview

Topic 2: Intro to Dialectical Behavioral Therapy. Mindfulness skills.

Topic 3: Mindfulness skills continued.

Topic 4: Emotional Regulation Skills

Topic 5: Emotional Regulation Skills Continued

Topic 6: Distress Tolerance Skills

Topic 7: Distress tolerance skills continued

Topic 8: Interpersonal Effectiveness Skills

Topic 9: Interpersonal Effectiveness Continued

Topic 10: Recap and implementing skills learned moving forward.