Get to Steppin'
Carrying the message of recovery through example and action, offering support to others, and living out the principles in everyday life. This step transforms personal healing into communal contribution.
Step 12
A simple technique that slows the body’s stress response by intentionally taking slow, steady inhales and exhales to calm the nervous system.
Deep Breathing
I’m yellow and curved, a “berry” by name; my red cousin with seeds doesn’t share my fame. Which fruit am I?
Banana-Banana is a berry; strawberry is not (strawberries are known as aggregate fruits)
You client shares with you that they have been really struggling as a mom lately, always losing her temper, and even kicked the dog. After talking more about the days that lead up to these behaviors, you learn that her boss at work has been yelling at her for every little thing she does wrong, but that she can’t do anything about it because he is good friends with the HR director. Which defense mechanism is happening in this scenario?
A) Sublimation
B) Displacement
C) Reaction Formation
D) Acting Out
B) Displacement
A college student who normally drinks several cups of coffee a day decides to cut back suddenly. The next morning, she wakes up with a dull headache, feels unusually tired, and snaps at her roommate over small things. By mid‑afternoon, she notices she can’t focus on her homework the way she usually can.
Caffeine
Taking a searching look at one’s patterns, motives, and behaviors with the intention of understanding, not self‑punishment. This step requires emotional bravery and willingness.
Step 4
A method that pulls attention away from racing thoughts by focusing on immediate sensory details in the environment, helping a person feel more present and steady.
Grounding
I never spoil, though ages pass by. I’m made by a worker who lives in the sky. What am I?
Honey - Honey found in ancient Egyptian tombs was still edible after thousands of years.
Your client Olivia, a 35-year-old woman, is struggling at her new workplace. She has spent months talking about her coworker Amy, who she says everyone loves and seems to always get promoted and recognized over Olivia. As you guys begin to identify her deeper feelings of envy and inadequacy, Olivia suddenly starts spending a lot of time with Amy and has even started to talk and behave in the same ways she used to describe Amy. Which Defense Mechanism best accounts for Olivia's behavior?
A) Projective Identification
B) Reaction Formation
C) Identification
D) Sublimation
C) Identification
A man who smokes a pack a day decides to quit after a health scare. Over the next two days, he becomes restless, irritable, and keeps pacing around the house. He says he “can’t get comfortable,” has trouble concentrating, and feels a strong urge to put something in his hands or mouth.
Nicotine
Taking concrete, thoughtful action to repair harm where possible, while being mindful not to cause further injury. It’s accountability expressed through behavior, not just intention.
Step 9
A mental strategy that involves examining an automatic thought, questioning its accuracy, and deliberately choosing a more balanced or helpful interpretation of the situation.
Cognitive Reframing
I live in the sea with arms all around, three hearts inside me silently pound. Who am I?
An Octopus - Octopuses have three hearts—two for the gills and one for the rest of the body.
Your client Lisa has a big social media platform where she talks about body positivity, advocates for embracing all body shapes and sizes, and actively participates in campaigns promoting self-love and acceptance. However, after months of therapy Lisa begins to speak about how she actually harbors deep-seated feelings of insecurity about her body, and shares that she hates everything about the way she looks. Which defense mechanism is Lisa employing?
A) Sublimation
B) Regression
C) Reaction Formation
D) Denial
C) Reaction Formation
A man who has been using a familiar evening ritual to “take the edge off” decides to skip it for a long weekend. By the next morning, he feels sweaty and jittery, and keeps adjusting the thermostat because he’s convinced the room is too warm. His hands tremble slightly when he tries to hold his mug. He feels an unexplainable sense of dread and keeps pacing, saying he “just can’t settle.”
Alcohol
Deepening connection with one’s inner life or higher understanding through reflection, meditation, or prayer—whatever form aligns with the individual. It’s about cultivating guidance, clarity, and alignment.
Step 11
A behavioral approach where a person identifies an emotion‑driven urge that would make things worse, and intentionally chooses the contrary behavior to shift the emotional state.
Opposite Action
On this bright world, time’s a bit weird: one single “day” outlasts its year. Which planet bends time this way, where a day is longer than a year?
Venus - A day on Venus is longer than a year on Venus—it spins so slowly that one rotation takes more time than one orbit.
Your client Kayla, a 30-year-old woman, is seeking therapy while she is going through a divorce. Emily was extremely unhappy in her relationship and no longer felt attracted to or in love with her husband, and ultimately was the one to file for divorce. Emily comes from a religious family and background that views divorce as a sin, unless someone cheated or is physically abusive. This leaves Emily experiencing intense guilt and remorse for ending the relationship just because she was "unhappy". Emily often talks about how she really needs to have more space between her and her ex, so that she can begin to heal and really "move on", but she keeps finding herself taking care of her ex, like buying his favorite things that she knows he needs, offering to give him more in their financial settlements, and even going over and hanging out with him while he cries about the breakup. Which defense mechanism is Emily employing?
A) Projection
B) Reaction Formation
C) Rationalization
D) Undoing
D) Undoing
A young professional who has been taking something daily to stay energized and focused decides to stop after noticing her sleep worsening. Over the next couple of days, she sleeps far more than usual, struggles to get out of bed, and describes her mood as “completely flat.” She moves slowly, avoids conversations, and says her brain feels like it’s “stuck in slow motion.” She also finds herself craving the thing she stopped, not for pleasure, but simply to “feel normal again.”
Stimulants
Asking for help in releasing traits or habits that no longer serve one’s growth. It’s the practice of recognizing limitations without shame and accepting support without resistance.
Step 7
A practice of acknowledging reality exactly as it is—without approval or resistance—in order to reduce suffering, conserve emotional energy, and respond more effectively to a situation that cannot be changed in the moment.
Distress Tolerance (Radical Acceptance)
I hide from maps of every state, From east to west, I never participate. Fifty chances to show my face— Yet not once do I appear in place. Which letter am I?
Q - The only letter that doesn’t appear in any U.S. state name is Q.
Your client Jason, a 30-year-old man who recently lost his job and doesn't know how he will be able to pay his rent or car payment. Instead of looking for a new job or finding other ways to make money, Jason has instead started relying on his parents for financial support, spending hours playing video games, and going out all night partying with his high school friends. Which defense mechanism is Jason employing to defend against his true feelings regarding loosing his job?
A) Acting Out
B) Repression
C) Identification
D) Regression
D) Regression
A woman who has relied on a nightly medication to help her fall asleep decides to stop taking it abruptly. Over the next few days, she feels unusually tense at bedtime, her thoughts race, and she lies awake for hours despite feeling exhausted. During the day, she notices a persistent sense of unease and a slight internal shakiness that makes it hard to relax, even when nothing stressful is happening.
Benzodiazepine