The Basics
Quick thoughts that pop into your head and shape your emotions.
What are automatic thoughts?
Take one event and draw sweeping conclusions.
What is overgeneralization?
This skill helps you slow down and react appropriately to feedback.
What is "STOP"?
Stop, Take a breath, Observe, Proceed mindfully
expressing needs without blame and focusing on the internal experience
What are "I" statements?
Identifying and challenging distorted thoughts or thinking patterns.
What is cognitive restructuring?
Turn small setbacks into huge, end-of-the-world disasters.
What is magnification?
"When you do this, I feel like this..."
What are "I" statements?
avoids conflict and does not express needs directly
What is passive communication?
Deep beliefs about ourselves, others, and the world.
What are core beliefs?
If you feel, it must be true.
What is emotional reasoning?
Listening intently, providing encouragers, feedback, and affirmations.
What is active listening?
expresses needs forcefully, often violating others’ boundaries
What is aggressive communication?
Paying attention to the present moment, with curiosity and without judgement.
What is mindfulness?
Something bad will happen, even if there is no evidence. I just imagine it.
What is catastrophizing or fortune‑telling?
Moving outside your zone of regulation.
What is the Window of Tolerance?
expresses anger or frustration indirectly instead of saying it upfront
What is passive‑aggressive communication?
Goal-setting that involves 5 characteristics of a goal.
Assuming responsibility of events outside of your control and blaming yourself for things that aren't your fault.
What is excessive responsibility bias (personalization)?
Putting yourself in someone else's shoes, seeing things from their point of view.
What is perspective taking?
the healthiest communication style, balancing respect for self and others.
What is assertive communication?