Cognitive Behavioral (CBT) Therapists in University District, Seattle, WA
Kunbi Olukoya
Clinical Social Work/Therapist, LCSWAIC, SUDP
Verified Verified
1 Endorsed
University District, Seattle, WA 98105 (Online Only)
I am trained and incorporate CBT, DBT and EMDR.
I am skilled at supporting people struggling with anxiety, trauma, racism, immigration and acculturation stress, life changes, and relationship issues. I am EMDR trained. I believe therapy should be integrative, collaborative with clients as they identify the issues they deem most important. The framework of my work is heavily drawn from a trauma informed lens. The client is the expert of their own stories, how they can use stories to make sense of the world and what happened to them. I believe that people can be active in changing their stories and shaping the future they want.
I am trained and incorporate CBT, DBT and EMDR.
I am skilled at supporting people struggling with anxiety, trauma, racism, immigration and acculturation stress, life changes, and relationship issues. I am EMDR trained. I believe therapy should be integrative, collaborative with clients as they identify the issues they deem most important. The framework of my work is heavily drawn from a trauma informed lens. The client is the expert of their own stories, how they can use stories to make sense of the world and what happened to them. I believe that people can be active in changing their stories and shaping the future they want.
Makoto Fujisaki
Counselor, LMHCA, MS, MPhilEd
Verified Verified
5 Endorsed
University District, Seattle, WA 98105 (Online Only)
I believe in having an authentic conversation with my clients with a collaborative and integrative approach using CBT, DBT, and strength-based therapy.
Anxiety therapist with immediate openings. Accepting Premera, BCBS, Anthem and Lifewise. Are you constantly worried about small things, feeling overwhelmed and pressured everyday? Do you keep comparing yourself to others but don't know why? Constantly feeling burned out because everything needs to be "Perfect"? Wondering where your confidence went? Obsessed with "What-Ifs" about school, career and life? You are not alone and I’m here for you. Take the first step to overcome everyday life struggles and anxieties, understand yourself better to find the root causes, learn new coping skills, or even improve relationships with others.
I believe in having an authentic conversation with my clients with a collaborative and integrative approach using CBT, DBT, and strength-based therapy.
Anxiety therapist with immediate openings. Accepting Premera, BCBS, Anthem and Lifewise. Are you constantly worried about small things, feeling overwhelmed and pressured everyday? Do you keep comparing yourself to others but don't know why? Constantly feeling burned out because everything needs to be "Perfect"? Wondering where your confidence went? Obsessed with "What-Ifs" about school, career and life? You are not alone and I’m here for you. Take the first step to overcome everyday life struggles and anxieties, understand yourself better to find the root causes, learn new coping skills, or even improve relationships with others.
Julia Senft
Counselor, MA, LMHC
Verified Verified
University District, Seattle, WA 98105 (Online Only)
I tend to use a person-centered, attachment-focused, psychodynamic lens, and utilize CBT and mindfulness-centered interventions where appropriate.
My work focuses on supporting adults with anxiety/depression, ADHD/executive functioning support, stress management, navigating difficult changes/transitions, and building healthy relationships with yourself and with others. I emphasize a collaborative approach in my practice: you are the expert of your own experience. I tend to bring a human approach to my work and frequently use humor in my sessions (I'm absolutely the therapist who will laugh at your jokes- and then unpack them). I also fully endorse the concept that the therapeutic relationship itself has a great capacity for healing.
I tend to use a person-centered, attachment-focused, psychodynamic lens, and utilize CBT and mindfulness-centered interventions where appropriate.
My work focuses on supporting adults with anxiety/depression, ADHD/executive functioning support, stress management, navigating difficult changes/transitions, and building healthy relationships with yourself and with others. I emphasize a collaborative approach in my practice: you are the expert of your own experience. I tend to bring a human approach to my work and frequently use humor in my sessions (I'm absolutely the therapist who will laugh at your jokes- and then unpack them). I also fully endorse the concept that the therapeutic relationship itself has a great capacity for healing.
I draw from evidence-based modalities, including Cognitive Behavioral Therapy ( CBT), Dialectical Behavior Therapy (DBT), Narrative Therapy, Acceptance-Based Therapy, Solution-Focused Therapy, Motivational Interviewing, Trauma-Informed Care, and Mindfulness practices.
I work with individuals aged 16 and up, and I am committed to creating a collaborative and empowering therapeutic relationship. I believe that working together means uncovering your strengths, confronting challenges, and developing strategies that enhance your well-being and quality of life. Whether you're struggling with the pressures of school/family/society, the weight of past traumas, or the challenges of adapting to a new environment, I offer a personalized approach to help you navigate in the face of change.
I draw from evidence-based modalities, including Cognitive Behavioral Therapy ( CBT), Dialectical Behavior Therapy (DBT), Narrative Therapy, Acceptance-Based Therapy, Solution-Focused Therapy, Motivational Interviewing, Trauma-Informed Care, and Mindfulness practices.
I work with individuals aged 16 and up, and I am committed to creating a collaborative and empowering therapeutic relationship. I believe that working together means uncovering your strengths, confronting challenges, and developing strategies that enhance your well-being and quality of life. Whether you're struggling with the pressures of school/family/society, the weight of past traumas, or the challenges of adapting to a new environment, I offer a personalized approach to help you navigate in the face of change.
Natalie Sovde
Marriage & Family Therapist Associate, MA, SUDP, LMFTA
Verified Verified
University District, Seattle, WA 98105 (Online Only)
To accomplish your goals, we will use CBT, ACT, along with Mindfulness and Narrative therapy approaches.
Do you feel tired and feel as though life won’t let up? Maybe you’re noticing that you no longer roll with the punches like you used to. Or worse, you’re sleep deprived, your anxiety is shattering, and you feel like a hot mess. Maybe you don’t feel like you recognize the person in the mirror. All the while you dream of bouncing back to your old self – a person who can roll with the punches. As women we can take on the world, while leaving ourselves behind. Together we’ll plot out the life you want, create a action plan, and work through the roadblocks.
To accomplish your goals, we will use CBT, ACT, along with Mindfulness and Narrative therapy approaches.
Do you feel tired and feel as though life won’t let up? Maybe you’re noticing that you no longer roll with the punches like you used to. Or worse, you’re sleep deprived, your anxiety is shattering, and you feel like a hot mess. Maybe you don’t feel like you recognize the person in the mirror. All the while you dream of bouncing back to your old self – a person who can roll with the punches. As women we can take on the world, while leaving ourselves behind. Together we’ll plot out the life you want, create a action plan, and work through the roadblocks.
Ken Safley - Trauma And Anxiety Therapist
Counselor, LMHCA
Verified Verified
University District, Seattle, WA 98105
Some of the EBPs that inform my treatment plans are acceptance and commitment therapy (ACT) cognitive behavioral therapy ( CBT), and dialectical behavioral therapy (DBT).
Everyone experiences difficulty and pain, and for many of us, these stressors also prevent us from leading our most fulfilling lives. Oftentimes we may not even know why we feel or act a certain way, only that there must be a better option. I work with those 18+ who are trying to overcome these challenges to live effective and fulfilled lives, whatever their circumstance. I use a Humanistic approach in therapy, focusing on understanding your perspective to collaboratively achieve your goals.
Some of the EBPs that inform my treatment plans are acceptance and commitment therapy (ACT) cognitive behavioral therapy ( CBT), and dialectical behavioral therapy (DBT).
Everyone experiences difficulty and pain, and for many of us, these stressors also prevent us from leading our most fulfilling lives. Oftentimes we may not even know why we feel or act a certain way, only that there must be a better option. I work with those 18+ who are trying to overcome these challenges to live effective and fulfilled lives, whatever their circumstance. I use a Humanistic approach in therapy, focusing on understanding your perspective to collaboratively achieve your goals.
The Online Insomnia Center with Dr. Rosenblum
Psychologist, PsyD, DBSM
Verified Verified
University District, Seattle, WA 98195 (Online Only)
As the Sleep Psychologist for a nationally recognized sleep disorders center and teaching hospital, I lead our organization in both offering CBT-I and training other healthcare providers in it.
Has sleeping turned into a struggle? Are you tossing and turning at night or having trouble falling or staying asleep? Are you a night owl who finds it hard to get to bed on time? Maybe your sleep issues are starting to affect your health, mood, or how you function during the day. Perhaps you hoped your sleep problems would go away this summer. Hi, I'm Dr. Mark Rosenblum, a Sleep Psychologist with nearly 20 years of experience. I provide Cognitive Behavioral Therapy for Insomnia ( CBT-I), the gold standard for treating insomnia. If you'd like to know more about CBT-I and how I can help you sleep better, feel free to reach out to me.
As the Sleep Psychologist for a nationally recognized sleep disorders center and teaching hospital, I lead our organization in both offering CBT-I and training other healthcare providers in it.
Has sleeping turned into a struggle? Are you tossing and turning at night or having trouble falling or staying asleep? Are you a night owl who finds it hard to get to bed on time? Maybe your sleep issues are starting to affect your health, mood, or how you function during the day. Perhaps you hoped your sleep problems would go away this summer. Hi, I'm Dr. Mark Rosenblum, a Sleep Psychologist with nearly 20 years of experience. I provide Cognitive Behavioral Therapy for Insomnia ( CBT-I), the gold standard for treating insomnia. If you'd like to know more about CBT-I and how I can help you sleep better, feel free to reach out to me.
Tracy L Stewart
Counselor, MA, MEd, LMHC
Verified Verified
4 Endorsed
University District, Seattle, WA 98105 (Online Only)
Waitlist for new clients
teacher & school counselor), Attachment, CPP, PCIT, TF- CBT to support children and families with healing skills.
I center experiences of Black, Indigenous, & other world-majority cultures, & LGBTQIA+. I appreciate the opportunity to work with you to improve relationships, problem-solve, or reduce your suffering.
teacher & school counselor), Attachment, CPP, PCIT, TF- CBT to support children and families with healing skills.
I center experiences of Black, Indigenous, & other world-majority cultures, & LGBTQIA+. I appreciate the opportunity to work with you to improve relationships, problem-solve, or reduce your suffering.
, CBT, ACT, Mindfulness).
Specializing in adolescent and adult mental health, I offer support for mood disorders, peer pressure, trauma, interpersonal challenges, life transitions, and acculturation issues. I view therapy much like being part of an athlete’s support team. Life can be inevitably overwhelming and isolating, which is why we need someone to strategize, exercise, and practice together. In our sessions, you’ll find a dedicated ally committed to your success and well-being, ready to support you through both challenges and triumphs.
, CBT, ACT, Mindfulness).
Specializing in adolescent and adult mental health, I offer support for mood disorders, peer pressure, trauma, interpersonal challenges, life transitions, and acculturation issues. I view therapy much like being part of an athlete’s support team. Life can be inevitably overwhelming and isolating, which is why we need someone to strategize, exercise, and practice together. In our sessions, you’ll find a dedicated ally committed to your success and well-being, ready to support you through both challenges and triumphs.
Brianna Foley
Clinical Social Work/Therapist, LICSW
Verified Verified
University District, Seattle, WA 98105 (Online Only)
My style of therapy is relational and based on a mix of modalities including CBT, attachment based theory, trauma informed care, grief work and mindfulness.
It's so important to have support and understanding throughout life. I have experience working with adolescents and adults including parents and caregivers. I work to support individuals with anxiety, depression, grief and adjustment to life transitions and new or chronic medical conditions. Together, we will explore your unique experiences, challenges, and strengths, while also addressing the social and systemic factors that may impact your mental health.
My style of therapy is relational and based on a mix of modalities including CBT, attachment based theory, trauma informed care, grief work and mindfulness.
It's so important to have support and understanding throughout life. I have experience working with adolescents and adults including parents and caregivers. I work to support individuals with anxiety, depression, grief and adjustment to life transitions and new or chronic medical conditions. Together, we will explore your unique experiences, challenges, and strengths, while also addressing the social and systemic factors that may impact your mental health.
Alongside my relational approach, I find that mindfulness and cognitive work are often helpful for symptom management, optimization of personal growth, or as supplementary to the foundational changes that can be made in longer-term psychotherapy.
I see therapy as healing through understanding. Understanding of your hopes and how to bolster and nourish them, your suffering and how to be with or relieve it. I strive to listen holistically, with humility, and to provide a nonjudgmental space in which the layers of your identity and life contexts can be safely explored. My clinical thinking is psychodynamically-based and is also informed by my background in the arts and my practices in meditation and yoga.
Alongside my relational approach, I find that mindfulness and cognitive work are often helpful for symptom management, optimization of personal growth, or as supplementary to the foundational changes that can be made in longer-term psychotherapy.
I see therapy as healing through understanding. Understanding of your hopes and how to bolster and nourish them, your suffering and how to be with or relieve it. I strive to listen holistically, with humility, and to provide a nonjudgmental space in which the layers of your identity and life contexts can be safely explored. My clinical thinking is psychodynamically-based and is also informed by my background in the arts and my practices in meditation and yoga.
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Clinical Social Work/Therapist, MS, LICSW
Verified Verified
1 Endorsed
University District, Seattle, WA 98105
Welcome! It can be scary and provoking to begin searching for mental health support and I am glad you are here. Using evidence-based practices in an empathic and client-centered way, I help individuals and families create changes they seek. I specialize in Cognitive Behavioral Therapy ( CBT) and regularly integrate research-based practices such as Parts Work for trauma, grounding, motivational interviewing (MI), Narrative Therapy, and crisis intervention.
Welcome! It can be scary and provoking to begin searching for mental health support and I am glad you are here. Using evidence-based practices in an empathic and client-centered way, I help individuals and families create changes they seek. I specialize in Cognitive Behavioral Therapy ( CBT) and regularly integrate research-based practices such as Parts Work for trauma, grounding, motivational interviewing (MI), Narrative Therapy, and crisis intervention.
Elissa Steffen Mount
Mental Health Counselor, LPC, LMHC, CH, LCMHC
Verified Verified
University District, Seattle, WA 98104 (Online Only)
I specialize in working with anxiety , depression, and trauma leaning on trauma focused care, cognitive behavioral, emdr, mindfulness, somatic healing, and solution-focused approaches.
We all have experiences in life that might result in minor cracks or in some cases, leave us feeling broken or disconnected from self, others, and the world around us. I believe that healing and wholeness can belong to all of us. If you are looking for someone to support you on your journey toward wellness and restoration, allow me to accompany you on the road that can often feel isolating when taken alone. The therapeutic relationship is paramount to me. I will meet you with compassion and empathy seeking to create a safe and encouraging space for you to make the changes in your life that you long to see.
I specialize in working with anxiety , depression, and trauma leaning on trauma focused care, cognitive behavioral, emdr, mindfulness, somatic healing, and solution-focused approaches.
We all have experiences in life that might result in minor cracks or in some cases, leave us feeling broken or disconnected from self, others, and the world around us. I believe that healing and wholeness can belong to all of us. If you are looking for someone to support you on your journey toward wellness and restoration, allow me to accompany you on the road that can often feel isolating when taken alone. The therapeutic relationship is paramount to me. I will meet you with compassion and empathy seeking to create a safe and encouraging space for you to make the changes in your life that you long to see.
I believe that everyone deserves the support they need to feel heard and seen in achieving their goals. You may not exactly know what you want out of therapy yet, and that’s okay. I am here Grounded in Relational-Cultural Theory, I also incorporate elements of CBT and Motivational Interviewing. I am committed to fostering a safe and non-judgmental space for you to explore relationships, challenges, and goals in your life. Book an appointment with me now - scaw.clientsecure.me/request/clinician (copy and paste in your browser) or visit our website to learn more about our services and clinicians - www.seattlecounselingandwellness.com.
I believe that everyone deserves the support they need to feel heard and seen in achieving their goals. You may not exactly know what you want out of therapy yet, and that’s okay. I am here Grounded in Relational-Cultural Theory, I also incorporate elements of CBT and Motivational Interviewing. I am committed to fostering a safe and non-judgmental space for you to explore relationships, challenges, and goals in your life. Book an appointment with me now - scaw.clientsecure.me/request/clinician (copy and paste in your browser) or visit our website to learn more about our services and clinicians - www.seattlecounselingandwellness.com.
Spencer Wallis
Marriage & Family Therapist, MS, LMFT, CST
Verified Verified
1 Endorsed
University District, Seattle, WA 98105
Waitlist for new clients
I use approaches based on theory in family systems, cognitive-behavioral therapy, mindfulness, and other evidence-based approaches.
I work with couples and individuals who wish to address emotional, relational, and identity conflict. This involves tailoring my treatment approach to the unique needs of each client. In my couple and family work, I aim to nurture clients' skills related to intimacy, shared understanding, communication, and connectedness, while respecting each partner's need for independent growth. I believe in the healing power of human connection, and that this bond can be a path to fulfillment and meaning in everyday life. My work with individuals addresses issues related to anxiety, depression, self-esteem, grief, sexuality, dating, and career.
I use approaches based on theory in family systems, cognitive-behavioral therapy, mindfulness, and other evidence-based approaches.
I work with couples and individuals who wish to address emotional, relational, and identity conflict. This involves tailoring my treatment approach to the unique needs of each client. In my couple and family work, I aim to nurture clients' skills related to intimacy, shared understanding, communication, and connectedness, while respecting each partner's need for independent growth. I believe in the healing power of human connection, and that this bond can be a path to fulfillment and meaning in everyday life. My work with individuals addresses issues related to anxiety, depression, self-esteem, grief, sexuality, dating, and career.
Amal Muammar-Hastings
Clinical Social Work/Therapist, LICSW
Verified Verified
University District, Seattle, WA 98105
I use systematic, cognitive and behavioral modification approach.
Through my training and experience I developed an expertise in helping people of various back grounds move through life transitions. I believe our present is highly influenced by our past experiences, therefore understanding our life experiences and taking the responsibility to change our present is the ultimate goal in therapy.
I use systematic, cognitive and behavioral modification approach.
Through my training and experience I developed an expertise in helping people of various back grounds move through life transitions. I believe our present is highly influenced by our past experiences, therefore understanding our life experiences and taking the responsibility to change our present is the ultimate goal in therapy.
Brenna Bowser
Clinical Social Work/Therapist, LCSW
Verified Verified
University District, Seattle, WA 98195 (Online Only)
I utilize cognitive behavioral therapy, dialectical behavior therapy, and mindfulness tools to support clients in processing traumatic experiences and implementing tools to become more present and in control of their lives.
Young adulthood can be a time of extreme discomfort as you navigate changes to your family relationships, peer and romantic relationships, and most importantly the relationship with yourself. When you pair these changes with a history of trauma, it can feel like you are living outside of yourself looking in. My goal is to help you become present in your life through various therapeutic techniques to process trauma and reduce its influence on your relationships.
I utilize cognitive behavioral therapy, dialectical behavior therapy, and mindfulness tools to support clients in processing traumatic experiences and implementing tools to become more present and in control of their lives.
Young adulthood can be a time of extreme discomfort as you navigate changes to your family relationships, peer and romantic relationships, and most importantly the relationship with yourself. When you pair these changes with a history of trauma, it can feel like you are living outside of yourself looking in. My goal is to help you become present in your life through various therapeutic techniques to process trauma and reduce its influence on your relationships.
Clinton B McRay
Counselor, LMHC, MCAP, MA
Verified Verified
University District, Seattle, WA 98105 (Online Only)
My therapeutic style is eclectic, encompassing a wide range of therapy styles and techniques, but I focus more on proven models of therapy such as Cognitive Behavioral and Person Centered Therapy, with an Existential focus on defining personal meaning.
I am LGBTQ, Polyamory, and Kink competent and affirming. I am inclusive, non-judgmental and secular. If you are feeling depressed, anxious, or stressed out, or if your relationship(s) lack intimacy, warmth, or communication, then let's work together to restore joy and balance. I would love to accompany you on your journey back to a vibrant, happy wholeness.
My therapeutic style is eclectic, encompassing a wide range of therapy styles and techniques, but I focus more on proven models of therapy such as Cognitive Behavioral and Person Centered Therapy, with an Existential focus on defining personal meaning.
I am LGBTQ, Polyamory, and Kink competent and affirming. I am inclusive, non-judgmental and secular. If you are feeling depressed, anxious, or stressed out, or if your relationship(s) lack intimacy, warmth, or communication, then let's work together to restore joy and balance. I would love to accompany you on your journey back to a vibrant, happy wholeness.
Aimee Horn Counseling & Consultation, PLLC
Counselor, MEd, LMHC, NCC
Verified Verified
University District, Seattle, WA 98105 (Online Only)
I incorporate mindfulness, Cognitive Behavioral Therapy, DBT skills, I- CBT, emotion focused theories & strength based approaches.
I specialize in working with teens (17+) and adults who have (or are suspicious of having) ADHD, anxiety, depression, OCD, bipolar and executive function deficits. I have worked with many college age students as well as professionals in various fields such as tech, education, and medicine. I truly understand the demands and expectations of these careers and how mental health challenges can impact productivity and work life balance. I also have an extensive background in school-based supports, such as 504 and IEP writing, as well as consultation and recommendations for accommodations in school or the workplace.
I incorporate mindfulness, Cognitive Behavioral Therapy, DBT skills, I- CBT, emotion focused theories & strength based approaches.
I specialize in working with teens (17+) and adults who have (or are suspicious of having) ADHD, anxiety, depression, OCD, bipolar and executive function deficits. I have worked with many college age students as well as professionals in various fields such as tech, education, and medicine. I truly understand the demands and expectations of these careers and how mental health challenges can impact productivity and work life balance. I also have an extensive background in school-based supports, such as 504 and IEP writing, as well as consultation and recommendations for accommodations in school or the workplace.
Rubjoyt Singh
Counselor, MA, LMHC, MHP
Verified Verified
1 Endorsed
University District, Seattle, WA 98105 (Online Only)
I view my clients from a multicultural and developmental model, in that I am attachment focused and employ other evidence-based practices like Cognitive Behavioral Therapy ( CBT) and Solution Focused Therapy.
Welcome to my page and congratulations on taking the first step towards investing in your well-being. I hope to hear from you. Human experiences such as anxiety, depression, grief and loss, life transitions, family of origin issues, relational issues, trauma, abuse, and neglect can often lead to feelings of being stuck, social isolation, struggles with meaning making and spirituality, unmet needs, lack of self-awareness, incongruence, and hopelessness. Counseling can be an amazing resource in such times because we all deserve to be heard and seen in a safe place.
I view my clients from a multicultural and developmental model, in that I am attachment focused and employ other evidence-based practices like Cognitive Behavioral Therapy ( CBT) and Solution Focused Therapy.
Welcome to my page and congratulations on taking the first step towards investing in your well-being. I hope to hear from you. Human experiences such as anxiety, depression, grief and loss, life transitions, family of origin issues, relational issues, trauma, abuse, and neglect can often lead to feelings of being stuck, social isolation, struggles with meaning making and spirituality, unmet needs, lack of self-awareness, incongruence, and hopelessness. Counseling can be an amazing resource in such times because we all deserve to be heard and seen in a safe place.
See more therapy options for University District, Seattle
Nearby Cognitive Behavioral (CBT) Therapists Searches for University District, Seattle
- Broadmoor
- Bryant
- Eastlake
- Fremont
- Green Lake
- Laurelhurst
- Madison Park
- Portage Bay
- Ravenna
- Roosevelt
- Wallingford
- Wedgwood
Cognitive Behavioral (CBT) Therapists
How does cognitive behavioral therapy work?
Cognitive behavioral therapy works by exploring how your thoughts affect your emotions and experiences. CBT helps you identify distortions in your thinking. For example, you may tend to jump to the worst case scenario catastrophizing or think in extremes (all-or-nothing thinking). A therapist can teach you how to push back against those thoughts to ultimately change your feelings and behavior for the better. They can also provide coping skills to better deal with stressors and challenges.
When do I know to seek treatment with cognitive behavioral therapy?
It’s reasonable to consider cognitive behavioral therapy if you struggle to manage difficult emotions or behaviors to such an extent that you are not getting the most out of life on a day-to-day basis. If you want a shorter term, concrete, skills-based approach, CBT is a great option. (By contrast, other types of therapy may devote more time to exploring your past and its effects.) The decision to seek CBT also depends on the condition you’re treating; CBT is an effective treatment for anxiety, depression, trauma, and many other disorders.
How can I find a cognitive behavioral therapist for someone else?
To find a cognitive behavioral therapist for someone else, you may want to begin by discussing the person’s problem, researching cognitive behavioral therapy, and assessing whether the approach is the right fit. You could then reach out to a few cognitive behavioral therapists in this directory, explain the scenario, have a consultation with those available, and determine who could be a good match.
Why is CBT such a popular form of therapy?
CBT has become a popular form of therapy because it is effective and accessible. Robust research has demonstrated that CBT is an effective treatment for many mental health conditions. And CBT can be learned in relatively few sessions, which means that many people can engage in the process, afford it, and see results quickly. It involves learning concrete skills such as disputing unhelpful thoughts; these skills can also be taught and spread widely.