Triggers and Warning Signs
Things that set off your distress are called...
Triggers
Doing things to avoid your feelings — like avoiding people or numbing out — is called what?
Escape methods
Noticing your emotion and letting it be is called…
Recognizing and allowing the emotion.
Taking a walk, cleaning, or getting fresh air are examples of…
Active coping strategies
Doing something that brings up emotion on purpose to practice skills is called…
Distress exposure
Feeling sad, worried, or upset are examples of what type of early warning signs?
Emotional warning signs
Choosing to face a feeling instead of running from it is called…
Opposite action
Watching your emotion like a cloud drifting by is part of…
Observing the emotion.
Showering, petting a dog, or listening to calming music are examples of...
Soothing activities
You should start your exposure steps with things that feel…
Easier or low-stress
A fast heartbeat or sweaty hands are what type of early warning signs?
Physical warning signs
True or False: Escape habits happen quickly without much thought.
True
Focusing back on your breath or what you’re doing is which skill?
Being present
Saying “I can get through this” is an example of…
Positive self-talk
True or False: You should stay in the situation until the distress lowers.
True
A behavior/urge warning sign
Writing or saying a sentence like “I will stay with this feeling” is part of what step?
Making a commitment to stop escape methods.
If your feeling pops back up, noticing it again calmly is called…
Handling emotional comebacks.
If your distress is too strong to sit with, you can move to which step?
Improving your distress.
Doing a step over and over until it gets easier is called…
Repetition
Thoughts like “I can’t handle this” are what kind of sign?
Thought warning signs
Using alcohol, overeating, or oversleeping to cope is an example of what?
A harmful escape method.
Accepting a feeling instead of fighting it is part of what skill set?
Mindfulness skills.
Activities that help calm you using your senses (like smell or touch) are called…
Self-soothing
A sample goal like “watch an emotional movie in one sitting” comes from what tool?
The distress‑exposure stepladder.