Boundaries
Three boundary styles
rigid, porous, healthy
Assertive communicators respect ______ and _____.
themselves and the other person
Two ways a person might increase in self-awareness
mindfulness practices, journaling, accepting feedback, practicing self-reflection without judgement, identifying values
this person has been through a lot "just like me" is an example of this tenet of mindfulness
common humanity
first sign your nervous system is dysregulated
irritation
these are dependent, over-involved, tend to overshare, have difficulty saying no
this communicator clearly states needs and wants, doesn't interrupt, uses eye contact, appropriate volume, confident body language
assertive
This type of turbulence commonly leads to relapse
romantic/relational
instead of react, take a moment to
pause
the space in which you feel calm, alert, brain fully online
window of tolerance
Emotional symptoms your boundaries are being crossed include
anger or resentment
"Um, yeah, you can use my car, I will change my plans... want some gas money?"
passive communication
Romance activates the same pathways in the brain as
an SUD
self care is not typically cake and a spa day, it also includes
exercise, talking to a friend, take a nap, alone time, _______
PTSD/C-PTSD healing involves ______ your window of tolerance
growing
Individual qualities that can help you set meaningful boundaries
personal values
An I statement must be followed by this type of word or it is invalid
"FEEL ___________ EMOTION"
PTSD can evolve into Post-Traumatic _____
growth
learning to be ok with ________ is an important part of mindfulness
discomfort, pain, emotions
the zone in which you feel sluggish, disconnected, apathetic, numb
hypo-arousal
Three reasons why learning to set boundaries can protect your recovery
(responses vary)
How do communication and boundary styles correlate?
passive/porous; assertive/healthy; aggressive/rigid
Stopping and asking yourself "what do I need?" is as example of
self-care
two examples of grounding techniques
walking in grass, playing grass, 5-4-3-2-1, jumping up and down, nature walk, washing hands in cold water, breathing
the state when you feel anxious, "triggered", brain offline, angry, hyperalert
hyper-arousal