Healthy Relationships
Healthy relationships require this two-way behavior.
What is communication?
This emotion often lets us know that a boundary has been crossed.
What is anger?
This body system activates during the fight, flight, or freeze response.
What is the nervous system?
(Accept sympathetic nervous system.)
Thoughts influence these two things.
What are emotions and behaviors?
This coping skill focuses on slowing your breathing.
What is deep breathing?
True or False:
Setting boundaries is selfish.
False
True or False:
There are "good" emotions and "bad" emotions.
False. All emotions provide information.
Name one physical symptom of anxiety.
Racing heart
Sweating
Shaking
Upset stomach
Fast breathing
Muscle tension
True or False:
Just because you think something means it's true.
False.
Name one coping skill that uses your senses.
5-4-3-2-1 grounding
Holding ice
Smelling essential oils
Listening to calming music
Name one sign of a healthy relationship.
Examples:
Respect
Trust
Honesty
Accountability
Support
Safety
This emotion is often called the emotion beneath anger.
What is hurt, fear, sadness, or shame?
Grounding helps bring you back to this moment.
What is the present?
A thought like "Everyone hates me" is an example of this thinking error.
What is overgeneralization?
True or False:
Avoiding every uncomfortable feeling usually makes anxiety smaller over time.
False.
Name one red flag in an unhealthy relationship.
Manipulation
Isolation
Controlling behavior
Gaslighting
Constant criticism
Fear
Name two healthy ways to regulate overwhelming emotions.
Deep breathing
Walking
Journaling
Calling someone
Grounding
Listening to music
Exercise
Name one thing you can control during a stressful situation.
Your breathing
Your response
Your attitude
Your choices
Your boundaries
If your friend didn't text back, what's another explanation besides "They're mad at me?"
Any reasonable alternative:
Busy, asleep, forgot, working, phone died, etc.
Name one unhealthy coping skill.
Substance use
Self-harm
Isolation
Lashing out
Emotional eating
Avoidance
"I can't control someone else's behavior, but I can control _____."
My own response.
Why is naming your emotion helpful before reacting?
It activates the thinking brain and helps reduce impulsive reactions.
Stress is not always the problem. _______ is often what matters.
How we respond.
What are the four parts of the CBT model?
Optional: Daily Double
Situation → Thoughts → Feelings → Behaviors
Give an example of a cognitive distortion and then challenge it with a healthier thought.
What's the difference between reacting and responding?
Reacting is impulsive.
Responding is thoughtful and intentional.