All the Feels
This emotion shows up when we have crossed one of our own values, morals, or boundaries and pushes us to repair
Guilt
This coping skill requires breathing in for 4, holding for 4, breathing out for 4, and holding for 4
Box Breathing
This part of the brain helps us detect danger and sets off an alarm system
Amygdala
This term describes returning to old behavior patterns after making progress
Relapse
Saying no without apology or explanation
Boundary
When this emotion shows up, it tells us we have lost something that was very meaningful to us
This grounding skill encourages you to use all 5 senses
5-4-3-2-1
This part of the brain is responsible for impulse control, reasoning, and decision making
Pre-Frontal Cortex
Connection
This communication skill involves reflecting someone's feelings without trying to fix them
Anger is often this type of emotion, showing up to protect or cover up what we're really feeling deep down
Secondary Emotion
This skill can be applied when things are outside of your control
Radical Acceptance
The brain's ability to heal and change even after years of trauma or addiction
Neuroplasticity
This recovery tool requires us to be honest with ourselves and others and take responsibility for our actions
Accountability
The set of rules, expectations, and beliefs we have about love and bonding
Attachment Style
Anxiety
The 3 elements of this awareness skill are (1) intentional (2) non-judgement, and (3) the here and now
Mindfulness
This hormone gets released when we are stressed to prepare our body to fight or flee. High levels of it can change our DNA
Cortisol
This neurotransmitter is essential for motivation, pleasure, and reward and plays a big role in addiction
Dopamine
This relationship pattern involves sacrificing your own needs to please others in order to feel safe, wanted, or liked
People Pleasing
This cognitive distortion happens when emotions are interpreted as facts rather than signals
Emotional Reasoning
This DBT skill is helpful when things are overwhelming and you need to pause, take a step back, observe the facts, and respond mindfully
STOP
This phenomenon happens when we're under stress and the thinking part of the brain gets taken over by the emotion part of the brain
Amygdala Hijacking
Self-fulfilling Prophecy
Criticism, Contempt, Defensiveness, and Stonewalling are known as these and are the predictors of divorce
Four Horseman