Triggers
Name one physical sign you are getting stressed.
Increased heart rate, tight muscles, headache, sweating, stomach ache.
What is a boundary?
A limit you set to protect your well being, time or emotions
What is one grounding skill using the five senses?
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste
What is a green flag in a relationship?
Respect, honesty, good communication, consistency, accountability
Name one feeling word that is not good or bad
All feeling words. Feels just are we all experience them and they are trying to tell us something.
What is an external trigger
Place, Person, Situation
When setting a boundary use I statements paired with a feeling word can be helpful
What is deep breathing used for?
Regulating the nervous system and reducing stress or cravings
What is a boundary in a friendship?
What is an "I-statement"?
I feel ____ when _____
I need ___
Name three internal triggers
Sadness, anxiety, loneliness, boredom, hunger, physical pain, intrusive thoughts
What makes it difficult to set boundaries with others?
- Haven't set boundaries in the past
- Scared to hurt the others feelings
- Scared of the reaction
What is one skill you can use when you are experiencing cravings?
Anyone else?
What is the difference between alone time and isolation?
Alone time is chosen for wellness and regeneration for your mental health; isolation is withdrawing because of stress, fear, or shame
What is the difference between reacting and responding?
Reacting is immediate and impulsive, responding is thoughtful and regulated.
What is the difference between a trigger and a craving?
A trigger is a cue that activates cravings; a craving is the urge that follows.
Give an example of a time you had to set a boundary. How did it go and what would you have done differently now?
Any feedback from the group?
What is the importance of having a tool box of coping skills and not just one coping skill?
That one skill may not always work.
What does accountability mean?
Owning your actions, apologizing when needed and correcting behaviors.
Give an example of assertive communication.
I feel..... when this happens...I need....
Explain how a trigger can be managed differently at the thought, emotion, and behavior levels
thought: reframe the thought
emotion: use grounding or soothing skills to regulate feelings
Behaviors: Choose a safe/healthy action instead of acting on the impulse
What happens when we don't stick to the boundaries we set for someone else or ourselves?
- low self esteem
- Other's think it's ok to continue displaying the behaviors
What is a crisis plan?
A step by step strategy for staying safe and regulated during high distress (contacting safe people, having a tool box of coping skills, location changes)
What is the difference between connection and codependency?
Connection is mutual and balanced; codependency involves over reliance, fixation on others or losing yourself.
How can emotional vulnerability be a strength?
It builds trust and connection and if we let emotions build up it puts us in danger of relapse.