Types of Waves (Emotions)
This emotion often rises fast and makes you want to react immediately.
What is anger?
This simple grounding tool uses your senses.
What is 5-4-3-2-1
The DBT tool that uses ice, cold water, or temperature change.
What is TIPP (Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation),
What is wise mind?
This term describes something that sets off an emotional wave.
This emotion feels heavy and slow, like a deep ocean swell.
What is sadness?
This tool slows the body and keeps you on the board.
What is paced breathing?
A list of distractions using activities, contributing, comparison, emotions, pushing away, thoughts, and sensations.
What is ACCEPTS?
Paying attention on purpose, in the present, without this.
What is judgment?
The sudden impulse to act without thinking.
What is an urge?
This wave feels like a storm of racing thoughts.
What is anxiety?
This distraction skills involves doing a task to redirect attention.
What is "wise distraction" or A self-soothing activity?
Creating a plan for moments when urges hit hard.
What is a crisis plan/safety plan?
A mindfulness strategy that involves noticing a feeling without reacting.
What is urge surfing?
What is emotional flooding?
An emotion that may show up when something reminds you of past pain.
What is fear or Trauma
This technique means acting opposite of the emotional urge.
What is opposite action?
A ground technique using intentional muscle tension + relaxation
What is progressive muscle relaxation?
This practice uses slow, deep breathing to bring calm.
What is diaphragmatic breathing?
A trigger that comes from within (thoughts, memories, sensations).
What is an internal trigger?
This wave often pairs with shame and makes people want to isolate.
What is guilt?
This is the skill used to observe your thoughts without judgement.
What is mindfulness?
A technique that gentle shifts focus to the present moment when dissociation starts.
What is anchoring?
What is "leaves on a stream"
A trigger that comes from the environment (people, places, stress).
What is an external trigger?