EMOTION REGULATION
This tool helps us move beyond "mad, sad, glad" to more specific words.
Feeling Wheel
Describe
This "T" technique in TIPP involves splashing cold water on your face or holding ice.
Temperature
These are ongoing directions we can always move toward, unlike goals which are achieved and then done.
Values
This natural developmental process involves teens pulling away from parents to develop independence, creating normal family tension
Individuation/Autonomy Development
This practice involves paying attention to the present moment without judgement.
Mindfulness
This "G" skill in GIVE means using a kind, respectful tone even during difficult conversations.
Gentle
These are the early warning signs that you're beginning to feel distressed or triggered, including in your safety plan.
Warning Signs
This involves treating yourself with the same kindness you'd show a good friend who's struggling.
Self-Kindness
This skill involves really listening to understand your friend, not just waiting for your turn to talk
Active Listening
This technique involves saying "I'm having the thought that..." instead of believing the thought as the absolute truth.
Thought Labeling/Cognitive Defusion
This boundary formula helps you express needs: "When ____ happnes, I feel _____, and I need ____."
Boundary-Setting Formula
This distortion involves assuming the worst possible outcome will definitely happen.
Catastrophizing
This is the difference between healthy identity exploration online vs. getting trapped in comparisons culture on social media
Authentic Self-Expression vs. Curated Perfection/Comparison
These are signs of healthy romantic relationships like respect, support, and feeling comfortable being yourself.
Green Flags
These are the physical sensations in your body that can tell you what emotion you're experiencing before your mind catches up.
Body Cues/Physical Sensation
This part of DEAR MAN uses "I feel..." statements instead of "You make me feel..." to express emotions
Express
This "I" technique in TIPP might include jumping jacks, wheelchair push-ups, or running in place for 60-90 seconds.
Intense Exercise
This narrative therapy technique involves separating yourself from the problem rather than seeing yourself AS the problem.
Externalization
These are the different roles family members often play, like "the responsible one," "the peacemaker," or "the entertainer"
Family Roles
This is the difference between being aware OF your thoughts vs. being caught UP IN your thoughts
Observing vs. Identifying with Thoughts
This "F" skill in FAST means only saying sorry when you've actually done something wrong.
Apologies
This involves removing or limiting access to things that could be harmful during a crisis
Environmental Safety/Means Restriction
These are times when you acted outside of the limiting story, showing aspects of yourself that don't fit the problem narrative
Unique Outcomes
This skill involves seeking family conflicts from multiple family members' perspectives before responding.
Perspective-Taking