Grounding
This grounding skill uses the five senses to bring you back into the present moment.
What is the 5-4-3-2-1 grounding technique?
The model that describes "green zone, yellow zone, red zone".
Replacing an unhelpful thought with a more balanced one is called this.
What is cognitive Reframing?
Saying "I feel ___when___ because___" is part of this communication tool.
What are I-statements?
Doing something soothing with your 5 senses (warm tea, soft blankets, lotion) is called this.
What is sensory self-soothing?
When you name your emotion out loud ("I feel anxious"), this safety skill helps calm the stress response.
What is "Name it to tame it"?
When you pause before reacting, you're using this core regulation skill.
What is distress tolerance? (or impulse control)
This skill involves saying: " The thought I'm having is ____, not a fact".
What is cognitive defusion?
Noticing tone, facial expressions, and body language is part of this skill.
What is interpersonal awareness?
Saying something supportive to yourself rather than harsh ex: "I am doing the best I can right now".
What is self-compassion?
This breathing pattern (lengthened exhales) activates the parasympathetic nervous system.
What is paced breathing?
The ability to hold two opposing truths at once ("I'm trying my best AND I can improve").
What is dialectical thinking?
The brain's threat system gets activated when this part of the brain takes over.
What is the amygdala?
This skill helps maintain emotional safety by clearly stating what is OK and not OK.
What are healthy boundaries?
A short plan that identifies signs of crisis and what helps restore safety
What is a safety plan
This grounding tool focuses on feeling your feet or legs supported by floor/chair.
What is physical anchoring?
This strategy involves a calmer future version of yourself responding wisely.
What is a future template?
This approach focuses on understanding how past trauma effects present triggers without reliving the trauma.
What is Trauma informed stabilization?
When someone validates another person's feelings without trying to fix or minimize them.
What is emotional validation?
Writing or speaking to yourself like you would talk to a close friend.
What is Compassionate self-talk?
The term for shifting attention away from intrusive thoughts or memories by focusing on neutral or physical sensations.
What is orientating?
The skill of identifying the earliest physical signs of activation (Tight chest, fast heart, jaw clenching).
The practice of intentionally noticing what you do well, what worked, or where you showed strength today.
What is strength based reflection?
The process of pausing, naming tension, and resetting before conflict escalates
What is the escalation or the repair cycle?
The practice of connecting with your values to guide coping and choices. ex: courage, respect, honesty
What is value-driven actions?