Coping Skills in Action
This skill uses the senses and immediate surroundings to help a person reconnect with the present moment when feeling overwhelmed.
Grounding
This type of emotion may show up on the surface, while a more vulnerable feeling, such as hurt, fear, or embarrassment, exists underneath.
Secondary emotion
This term describes feeling pulled in two directions, such as knowing help is needed while still wanting to do things the old way.
Ambivalence
This therapy model focuses on the connection between thoughts, feelings, and behaviors.
CBT
This communication tool focuses on a person’s own feelings and experience instead of blaming the other person.
"I" statement
These are the body-based warning signs, such as clenched fists, fast breathing, or pacing, that can show up before a person fully realizes they are angry or anxious.
Physical cues/body signals
This emotion often says, “I did something wrong,” and can motivate repair or accountability.
Guilt
This early signal may include isolating, minimizing cravings, or avoiding supportive people before things get worse.
Warning sign/relapse risk
This DBT concept means two seemingly opposite things can both be true, such as “I am struggling” and “I can still make progress.”
Dialectics
This pattern involves saying yes to avoid conflict, then feeling resentful later.
People-pleasing/poor boundaries
This skill involves choosing a healthier behavior that goes against an unhelpful emotional urge, such as reaching out instead of isolating.
Opposite Action
This emotion often says, “Something bad might happen,” even when there is no immediate danger.
Anxiety
This thinking trap shows up when someone sees one mistake as proof that everything is ruined.
All-or-nothing thinking
This motivational interviewing term refers to a client’s own statements that support movement toward change.
Change talk
This skill involves clearly stating what behavior is acceptable or unacceptable, such as refusing to continue a conversation while someone is yelling.
Setting a boundary
This CBT skill involves questioning whether a thought is fully accurate, helpful, or supported by evidence.
Challenging a thought aka cognitive restructuring
This pattern involves shutting down, disconnecting, or saying “I don’t care” to avoid feeling something painful.
Emotional avoidance/numbing
These are internal or external situations, such as stress, boredom, conflict, or loneliness, that can increase risk.
Triggers/high-risk situations
This pattern gives short-term relief by staying away from painful thoughts, feelings, memories, or situations, but often keeps the problem going.
Avoidance
This listening skill involves showing understanding by repeating or summarizing what another person said before responding.
Reflective/active listening
This skill involves noticing an urge, allowing it to rise and fall, and delaying action instead of immediately giving in.
Urge surfing or delaying the urge
This skill involves identifying an emotion, noticing the urge connected to it, and choosing whether acting on that urge would be helpful.
Emotional regulation
This recovery concept involves accepting that old coping methods are no longer working and becoming willing to try something different.
Surrender/Willingness
This practice involves being present, aware, and nonjudgmental in the current moment.
Mindfulness
This communication style is direct and respectful without attacking, avoiding, or shutting down.
Assertive communication