Communication
“I feel upset when you interrupt me” is an example of this communication style.
What is an I statement?
Taking slow deep breaths to calm your body is an example of this type of coping skill.
What is a grounding or calming technique?
Thinking “Everyone hates me” after one argument is this distortion.
What is overgeneralization?
Taking slow breaths in through your nose for 4 seconds and out through your mouth for 4 seconds is this skill.
What is controlled breathing (or box breathing)?
The first step in problem solving is clearly identifying this.
What is the problem?
This communication style respects both your needs and the other person’s needs.
What is assertive communication?
Punching a wall when upset is an example of this kind of coping.
What is unhealthy coping?
This distortion happens when you assume you know what others are thinking about you.
What is mind reading?
This part of the brain helps you think clearly but “goes offline” when emotions are too intense.
What is the prefrontal cortex?
Thinking of at least three different ways to handle a situation is called this.
What is brainstorming solutions?
Saying yes when you want to say no shows difficulty with this skill.
What is setting boundaries?
Naming 5 things you see, 4 you feel, 3 you hear is called this technique.
What is the 5-4-3-2-1 grounding technique?
Replacing “I always mess up” with “I made a mistake, but I can improve” is called this.
What is reframing?
Tight chest, sweating, and shaky hands are signs your body is in this state.
What is fight-or-flight?
Considering what might happen right away versus later is evaluating these.
What are short-term and long-term consequences?
Yelling and name-calling is this communication style.
What is aggressive communication?
Listening to music, journaling, or taking a walk are examples of this type of coping.
What is healthy coping?
Believing something is completely terrible with no middle ground is called this distortion.
What is catastrophizing?
Splashing cold water on your face or holding ice can help your body do this.
What is calm down or reset the nervous system?
Choosing a solution that keeps you and others safe shows this priority.
What is safety first?
This skill involves listening to understand instead of listening to respond.
What is active listening?
This type of coping focuses on solving the problem instead of avoiding it.
What is problem-focused coping?
This technique asks, “What is the evidence for and against this thought?”
What is challenging the thought?
Rating your emotions from 1 (calm) to 10 (out of control) helps you practice this skill.
What is emotional awareness or self-monitoring?
After trying a solution, reviewing what worked and what didn’t is called this step.
What is evaluating the outcome?