Identity Basics
The term for the beliefs, traits, and characteristics that define who you are.
Identity
The DBT skill used to ground yourself by noticing 5 things you see, 4 things you feel, etc.
5-4-3-2-1 grounding
A sign of a healthy relationship is known as a…
Green flag
A trigger is anything that causes a…
Craving or urge
The written plan you make for how you will spend your money.
Budget
The internal set of beliefs you hold about yourself is known as your…
Self-concept
The term for naming your emotion without trying to change it.
Emotion labeling
A limit you set to protect your well-being is called a…
Boundary
The term for early warning signs of relapse.
Relapse drift (or warning signs)
The tool used to keep track of appointments and responsibilities.
Calendar/schedule
The part of identity shaped by your values is called…
Value-based identity
The DBT skill that helps you pause before reacting.
STOP skill
Communication that is clear, respectful, and direct is called…
Assertive communication
The DBT skill used to evaluate facts vs. emotions in a situation.
Check the facts
The term for spending money on something you don’t need.
Impulse buy
The cognitive model that says thoughts → feelings → actions is known as…
CBT (Cognitive Behavioral Therapy)
The physical system in your body that activates during stress (fight, flight, freeze).
Sympathetic nervous system
The term for putting others' needs before your own to a harmful degree.
Codependency
HALT stands for Hungry, Angry, Lonely, and…
Tired
The first step in cleaning a cluttered room.
Declutter / pick up trash
The psychological term for the story you tell yourself about who you are.
Narrative identity
The term for calming the body through slow, controlled breathing.
Regulation (or diaphragmatic breathing)
The boundary type where you let no one in and trust no one.
Rigid boundary
The technique of changing an unhelpful thought into a healthier one.
Cognitive reframing
A routine action done regularly to maintain stability and structure.
Habit