Emotional Regulation Station
This DBT skill teaches you to Recognize, Allow, Investigate, and Nurture your emotions — not stuff them down or act them out.
What is RAIN?
“Let go and let God” speaks to this principle of surrender.
What is accepting what you can’t control?
This neurotransmitter drives motivation, craving, and pleasure.
What is dopamine?
This kind of self-care means saying “no” even when it disappoints others — because it protects your time, energy, and sanity.
What is setting boundaries?
True or False: Recovery memes can actually reduce shame and foster community.
What is true?
According to IFS, when you feel flooded by anger or fear, it might not be your “Self” reacting, but one of these protective inner roles.
What is a part (such as a manager, firefighter, or exile)?
“Stinking thinking” refers to this relapse warning sign.
What is negative or distorted thinking patterns?
True or False: Neuroplasticity allows the brain to heal and rewire through recovery.
What is true?
True self-care sometimes means facing uncomfortable truths — a skill that aligns with this therapeutic concept of being in “wise mind.”
What is radical honesty?
When this RHOBH star said, “You’re such a f---ing liar, Camille!” she could’ve used a deep breath and maybe a quick “Observe, Describe, Don’t Judge.”
Who is Kyle Richards?
This window represents the range of emotional intensity where we can think clearly, feel safely, and stay connected to ourselves and others.
What is the Window of Tolerance?
You text your sponsor at 2 a.m. saying, “I think I’m fine now, maybe I can moderate.” Sponsor says: “That’s your ______ talking.”
What is your addiction or disease?
“Name it to tame it” is a neuroscience-backed strategy that activates this part of the brain to calm emotion.
What is the prefrontal cortex?
This common act of self-sabotage can look like overcommitting, people-pleasing, or constantly trying to “fix” others.
What is codependency?
In Grey’s Anatomy, Dr. Richard Webber’s relapse storyline reminds us recovery requires this, even after years sober.
What is ongoing maintenance and humility?
In DBT, this skill is used when emotions are too intense to solve the problem immediately, and focuses on tolerating distress safely instead of escaping it.
What is Distress Tolerance?
Your sponsor might say this if you’re trying to control other people’s recovery.
What is “Stay in your lane” or “Keep your side of the street clean”?
The “lizard brain” nickname refers to this ancient brain structure that governs survival.
What is the brainstem or limbic system?
This DBT skill helps you accept what you can’t change while still working toward growth — a balance that prevents burnout.
What is radical acceptance?
This celebrity chef has spoken about his recovery from both addiction and trauma, helping others through cooking and honesty.
Who is Gordon Ramsay (anger management) or Anthony Bourdain (mental health awareness)?
In DBT, this skill is used when emotions are too intense to solve the problem immediately, and focuses on tolerating distress safely instead of escaping it.
What is Distress Tolerance?
“One is too many, and a thousand is never enough” describes this phenomenon.
What is loss of control or craving?
This “love chemical” is released through hugs, laughter, and connection — it’s also how group therapy literally rewires the brain for trust.
What is Oxytocin?
This subtle form of self-sabotage often masquerades as perfectionism — like endlessly planning, but never acting.
What is procrastination (or paralysis by analysis)?
Which of these is not a healing benefit of laughter: stress reduction, endorphin release, pain modulation, social bonding, physical health, or improved sleep?
What is improved sleep?