Feelings & Awareness
The first step to regulating emotions is noticing and naming what you feel.
emotional awareness
Taking a few slow, steady breaths is a simple way to calm this part of yourself during stress.
A “trigger” is something that causes this kind of sudden emotional or physical reaction.
emotional response or craving
Stretching, walking, or gentle movement can help release built-up emotions or stress.
phsyical activity
Learning to manage emotions helps lower the risk of this common recovery challenge.
a relapse
When you can tell the difference between feeling sad, disappointed, or lonely, you are practicing this important emotional skill.
identifying or labeling emotions
This grounding technique helps you focus on the present moment by noticing what you see, hear, and feel around you.
the 5-4-3-2-1 technique
Keeping track of what triggers your emotions helps you notice these helpful patterns.
emotional triggers or warning signs
Getting enough of this every night can make it easier to stay calm and think clearly.
sleep or rest
In early recovery, emotions often feel stronger because you are no longer doing this.
numbing or avoiding feelings
Checking in with yourself throughout the day to ask “What am I feeling right now?” helps build this healthy habit.
emotional check-ins or self-reflection
This DBT skill helps you make it through emotional storms without making things worse.
distress tolerance
Thinking “I messed up once, so I’ve failed completely” is an example of this rigid thinking style.
black-and-white thinking
Focusing on your breathing, taking a shower, or stepping outside can help your body do this.
calm down or reset
This simple slogan reminds you to pause before reacting: “________ before you react.”
think (or breathe, pray, pause)
This skill means noticing your emotions and thoughts without judgment or reacting right away.
Mindfulness
Writing, art, or talking to someone you trust are examples of this healthy emotional outlet.
expressing emotions
“Urge surfing” means doing this instead of giving in to an impulse or craving.
riding the wave or waiting it out
Clenched jaws, tense shoulders, or stomach knots are signs your body might be holding this.
stress or emotion
Learning to face guilt, anger, or sadness in healthy ways shows growth in this area of recovery
emotional maturity or healing
When you allow yourself to feel emotions without stuffing them down or lashing out, you are practicing this.
emotional acceptance or balance
Looking for something positive, even in a hard moment, is an example of this healthy shift in perspective.
reframing or practicing gratitude
Learning to pause and choose your response instead of reacting right away builds this inner skill.
emotional regulation or self-control
Taking care of your body through rest, food, and movement helps support this kind of emotional stability.
balance or regulation
Being able to stay calm and grounded, even during hard times, shows this personal strength.
emotional resilience