Feelings & Emotions
This emotion often shows up when our boundaries are crossed.
Anger
Taking a slow inhale for 4, hold for 4, exhale for 4.
box breathing
Saying “no” without over-explaining is an example of this.
healthy boundary
This distortion involves expecting the worst-case scenario.
Catastrophizing
This attachment style is marked by comfort with closeness and autonomy.
secure attachment
This emotion often hides underneath anger.
hurt (or fear)
This grounding technique uses your five senses.
5-4-3-2-1 grounding
Feeling responsible for others’ emotions is often a sign of this.
poor boundaries
Believing you know what others are thinking without evidence
Mind Reading
This attachment style craves closeness but fears abandonment
anxious attachment
The ability to feel two emotions at the same time.
Ambivalence
Doing something kind for yourself during distress.
self-soothing
The fear that often prevents people from setting boundaries.
fear of rejection
Seeing things as all good or all bad with no middle ground.
All-or-Nothing Thinking
This attachment style values independence and minimizes emotional needs.
avoidant attachment
This emotion can feel like sadness mixed with longing.
grief
Changing your thoughts to be more balanced.
cognitive reframing
Rescuing others to reduce your own discomfort is often rooted in this dynamic.
codependency
Taking responsibility for things outside your control.
Blaming Yourself
When someone both fears and desires closeness due to inconsistent caregiving, this style may develop.
disorganized attachment
The skill of identifying and naming your emotions.
emotional awareness
The practice of observing thoughts and emotions without attachment or judgment.
mindfulness
Maintaining a boundary when someone pushes back requires this psychological capacity.
distress tolerance
Focusing only on the negative details while ignoring positives.
Mental Filter
The unconscious tendency to recreate early relational wounds in adult partnerships.
repetition compulsion