Boundaries
This type of boundary helps you protect your personal space, privacy, and feelings.
What is a personal boundary?
Taking deep breaths, counting to ten, or squeezing a stress ball are examples of this type of skill.
What is grounding?
This physical sign—like clenched fists or fast heartbeat—often shows up before anger becomes overwhelming.
What is an early warning sign?
CBT: The idea that thoughts, feelings, and behaviors are connected is known as this.
What is the cognitive triangle?
A situation, person, or feeling that increases the risk of going back to an unhealthy behavior.
What is a trigger?
Saying “no” when you’re uncomfortable is an example of this kind of communication.
What is assertive communication?
Calling a friend, talking to a trusted adult, or asking for a break are examples of this support-focused coping strategy.
What is reaching out for help?
Taking a time-out, walking away, or taking breaths are known as these types of strategies.
What are cool-down strategies?
DBT: Taking a moment to notice what’s going on inside and around you without judgment is this core of this skill.
What is mindfulness?
Avoiding certain places, people, or situations that increase relapse risk is using this prevention strategy.
What is avoiding high-risk situations?
This describes when you allow others to control your decisions because you’re afraid of upsetting them.
What is people-pleasing?
This type of coping skill helps you stay connected to the present moment instead of getting stuck in worries.
What is mindfulness?
This type of thinking—like “they always do this”—can make anger worse even if it isn’t fully true.
What are thought distortions or exaggerated thoughts?
CBT: Challenging unhelpful thoughts by checking facts or looking for evidence is called this.
What is cognitive restructuring/reframing?
This early clue—such as isolating, skipping meals, or feeling overwhelmed—may show relapse is starting.
What is a warning sign?
This type of boundary-setting involves calmly stating what you need and what you will do if the boundary is crossed.
What is setting expectations and communicating outcomes?
Listening to music, drawing, or going for a walk fall under this category of healthy mood-shifting activities.
What is positive distraction?
Expressing anger by using “I feel…” statements instead of blaming others is called this.
What is assertive anger expression?
ACT: Instead of fighting your feelings, you can allow them to exist while still choosing healthy actions. This is called…
What is acceptance?
Having trusted people you can contact when you feel at risk is known as this part of relapse prevention.
What is a support network?
Identifying what you value, how you want to be treated, and what you need emotionally is the first step in building this.
What is a personal boundary plan?
Identifying triggers, warning signs, and specific go-to coping skills creates this personalized tool.
What is a coping plan?
Understanding the deeper feeling underneath anger, such as hurt or fear, is practicing this emotional skill.
What is identifying the primary emotion?
DBT: This skill helps you balance emotional mind and logical mind to make wise choices.
What is Wise Mind?
A personalized plan that identifies triggers, warning signs, coping skills, and people to call is called this.
What is a relapse prevention plan?