BOUNDARIES
This type of boundary feels like “a flexible fence” and allows healthy give-and-take.
What is a healthy boundary?
This word describes something that sets off a strong emotional reaction.
What is a trigger?
People who help you feel safe, calm, and understood belong in this part of your support map.
What is the inner circle?
This skill helps you listen fully without preparing your response while someone is talking.
What is active listening?
Your friend repeatedly texts you late at night and expects an instant reply. Telling them you won’t respond after 10 PM is this kind of boundary.
What is a time boundary?
This type of boundary involves saying “yes” when you want to say “no.”
What is a porous boundary?
The part of the brain that reacts first during a trigger, also known as the “alarm system.”
What is the amygdala?
This word describes relationships that take more energy than they give.
What are draining relationships?
This 4-second breathing technique helps calm the nervous system and reduce trigger reactions.
What is box breathing?
Someone raises their voice, and you immediately feel your heart race. This is happening.
What is an emotional trigger?
This type of boundary looks like emotional walls and shutting people out.
What is a rigid boundary?
Feeling hungry, tired, or stressed can increase sensitivity to triggers. This acronym describes those states.
What is HALT (Hungry, Angry, Lonely, Tired)?
This type of support involves someone helping you problem-solve or think through decisions.
What is practical support?
This communication style is respectful, clear, and confident — not passive or aggressive.
What is assertive communication?
A family member gives unsolicited advice, and you feel overwhelmed. Asking them to stop is practicing this skill.
What is setting a limit?
This boundary skill involves clearly stating what you need or expect without attacking others.
What is assertive communication?
Triggers often lead to these automatic reactions, such as fight, flight, freeze, or fawn.
What are stress responses?
This is the type of person who listens non-judgmentally and helps you regulate emotions.
What is an emotionally safe person?
This strategy involves naming what emotion you feel and why, which reduces emotional intensity.
What is emotional labeling?
You’re upset and call a friend who stays calm and listens. They are part of this circle in your support system.
What is the inner circle?
This statement format helps set limits by naming behavior, impact, and need.
What is an “I-statement”?
This skill helps interrupt the trigger → reaction cycle by slowing the body and brain.
What is grounding (or deep breathing)?
This boundary guideline helps determine whether a person is safe, unsafe, or “sometimes safe” in your support network.
What is the circle of support model (or relationship rings)?
This coping skill involves noticing 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
What is the 5-4-3-2-1 grounding technique?
After a triggering event, you pause, take a breath, identify your emotion, and text someone safe for support. You just used all three group topics to do this skill.
What is emotional regulation?