Capable Coping
Another name for “coping skills”.
What is grounding?
A tendency to react negatively to uncertain situations or events.
What is IU (Intolerance of Uncertainty)
When one feels threatened, this is how the body reacts to imminent danger.
What is fight or flight or freeze or fawn
The statement you use to convey your emotions when being assertive.
What is "I feel"?
Jumping to negative conclusions without actual evidence.
What is mind reading?
Using kind words and thoughts to calm yourself.
What is soothing grounding?
The tool/ acronym that can be used to leave an intrusive thought, memory, image, or trigger.
What is STOPP?
S- Stop!
T- Take a Breath.
O- Observe.
P- Pull back/ Put in some perspective
P- Practice what works/ Proceed
Immediately acting to try to please to avoid any conflict.
What is fawn?
The guide that helps to express the way you feel (internally) in response to other's behavior (externally) in specific situations.
What is the XYZ formula?
Unlike a "wall" that shuts people out completely, this type of limit is clear and compassionate, allowing you to stay connected to others without losing your sense of self.
What is a healthy boumndary?
The three types of grounding.
What are mental, physical, and soothing grounding?
The scale that aids to measure and reduce stress.
What is Subjective Units of Distress Scale (SUDS)?
These emotional and physical responses signify that you are in --- mode.
excessively exercising
feeling fidgety or tense
constantly moving legs, feet, and arms
What is flight?
The ability to express our thoughts and feelings openly in a ---- way.
What is HARD?
H- honest
A- appropriate
R- respectful
D- direct
The person who can get out this situation and rise above.
Who are you?
Identify what you see, feel, hear, smell, and taste.
What is the 5-4-3-2-1 method?
The strategy for getting your wants and needs met in social situations.
What is DEARMAN
D- describe
E- express
A- assert
R- reinforce
M- (be) mindful
A- appear confident
N- negotiate
The physiological (bodily) stress response causes this body part to take in more oxygen for your muscles.
What are lungs?
Communicating in a demanding, abrasive, or hostile way.
What is aggressive?
If automatic thoughts are the harsh, reactive interpretations our brain makes during distress, this is the realistic, evidence-based alternative thought we deliberately choose to practice instead.
What is a balanced thought?
A way to help you feel calmer when you are upset, stressed, or overwhelmed.
What is grounding?
A preventative emotion regulation tool designed to reduce your physical and mental vulnerability to emotional crises, stress, and intense mood swings.
What is ABC PLEASE?
The sympathetic system activates and then stimulates the adrenal glands to trigger the release of.
What are catecholamines (adrenaline and noradrenaline)?
1. Tell the person what you think about their behavior without accusing them.
2. Tell them how you feel when they behave a certain way.
3. Tell them how their behavior affects you and your relationship with them.
4. Tell them what you would prefer them to do instead.
What are the four essential steps to assertive communication?
The willingness to accept a painful or difficult reality as it is, without fighting, judging, or trying to force change.
What is radical acceptance?