COPING
This is a common strategy for coping with emotions that involves taking deep, slow breaths to calm the body and mind.
What is deep breathing
This type of listening involves paraphrasing or summarizing what the speaker has said to ensure you understand them correctly.
What is reflective listening
This term refers to the personal limits you set in relationships to protect your mental, emotional, and physical well-being.
What are boundaries
Scenario: Your friend keeps interrupting you during conversations. Using active listening, how could you handle this situation?
What is calmly saying, "I’d like to finish my thought first, and then I’d love to hear your perspective"
This is the first step in dealing with your emotions: recognizing and naming what you're feeling in the moment.
What is emotion identification
This technique involves shifting your focus from the emotional trigger and redirecting your attention to something else, like a hobby or task.
What is distraction (video games, music, tv, movies, etc)
This is the act of acknowledging and accepting someone's feelings without judgment.
What is validation.
When someone asks you to do something you're uncomfortable with, saying this is a way to communicate your limits respectfully.
What is "I can't do that" or "I'm not comfortable with that"
Scenario: You feel frustrated when your partner doesn’t help around the house, but you want to avoid blaming them. What could you say using an "I" statement?
What is "I feel overwhelmed when the chores pile up, and I’d appreciate it if we could work together to get them done"
This emotion is often a reaction to a perceived threat, leading to the "fight or flight" response.
What is fear or anxiety
When you talk to someone about your emotions to gain understanding or support, this is called this.
What is talking it out or seeking social support or emotional expression
Instead of saying, "That's not a big deal," this response would show you understand someone's frustration.
I can understand why you'd feel that way, that makes sense, I hear you, etc.
What are the different types of boundaries?
What is physical, emotional, material, time, digital, etc.
Scenario: A family member is upset about something, but you're unsure of how to respond. You want to validate their feelings. What could you say?
What is "I can see that you're really upset, and I understand why that would be frustrating"
This term refers to a combination of feelings, such as feeling both excited and nervous before a big event.
What are mixed emotions
You’re feeling angry after a heated argument with a friend. What can you do to cope with this emotion before responding?
What is take a break from the situation, practice deep breathing, and give yourself time to reflect on the conversation before reacting
This type of statement begins with "I feel" or "I need" to express feelings or needs without blaming others.
What are I statements
When you ask someone not to text you after 9 p.m. so you can have time for yourself, you're setting this type of boundary.
What are time boundaries
Scenario: Your coworker keeps borrowing your things without asking. You feel uncomfortable and need to set a boundary. What could you say?
What is "I’d prefer if you ask before using my things next time, so I can make sure it's okay"
When you feel this emotion, it often stems from a belief that you or someone else has been treated unfairly.
What is anger or resentment
This coping strategy involves finding ways to change your thinking patterns in order to view a stressful situation in a more positive light.
What is cognitive reframing or self talk
This is a technique used to express empathy for someone's feelings without trying to fix the problem or offer solutions.
What is validation
This is a healthy response when someone asks you to do something you're not comfortable with, and you respectfully decline.
What is setting a boundary
In a relationship, the process of actively listening, validating, and setting clear boundaries helps to build this critical foundation of trust and mutual respect.
What is healthy communication
This emotion is commonly associated with a loss, failure, or disappointment, often leaving you feeling low or withdrawn.
What is sadness or grief