Handling big feelings
This calming skill uses breathing in slowly, holding for a second and breathing out to help your body settle
breathing exercise
a friend who treats you kindly and respectfully is showing this
what is healthy friendship behaviour
saying kind things to yourself is called this?
Saying "thank you" is one simple way to practice this
what is gratitude
Saying "I dont like that" or "please stop" is an example of this type of communication
what is assertive communication
Name your feeling out loud " I feel sad/angry/hurt" is called this strategy
What is labelling your emotions naming is the first step to taming them
when someone keeps hurting your feelings over and over, its okay to take this step
what is creating distance
when someone says something mean about another persons looks, this strategy keeps you from joining in
what is reminding yourself of your values, if you value being kind and honest and respectful you would pause and not join in
Remembering what someone did or does for you helps shift your brain into this way of thinking
what is appreciating effort
When someone makes you feel uncomfortable, you're allowed to take this space
what is a boundary break
When a feeling is too big to handle alone, this helpful step involves going to a safe adult
What is reaching out for support
Choosing friends who make you feel confident and safe is called choosing this
changing "im not good enough" to "im trying my best" is an example of this
challenging negative thoughts or reframing
when you look at a situation from someone elses point of view youre using this
what is perspective taking, flexible thinking, practicing empathy
Choosing not to hang out with people who talk negatively is practicing this
what is protecting your energy?
This strategy helps you pause before reacting when a friend hurts your feelings
What is taking a break, walking away, journaling, taking a deep breath before responding, thinking through evidence that this person did something hurtful or am i just feeling hurt?, thinking about the consequences of your response, then making a choice
Not letting others negatively change how you see yourself is an example of this skill
what is practicing confidence improving activities or protecting your self-esteem like the activities we have been doing, by knowing your strengths and believing in yourself you can create a shield so you dont let how others see you change how you view yourself
Thinking of 3 good things that happened, even on a bad day is called this
what is a gratitude list
When you decide how much you want to share with a friend, you're using this kind of boundary
what is an emotional boundary
This technique reminds you that feelings come and go like waves and dont last forever
what is riding the wave: noticing a big feeling and letting it come and go without fighting it, feelings rise, peak, and fall just like a wave in the ocean you dont have to stop it right away you just breathe, stay calm, and let the feeling pass on its own
When you notice a pattern "I leave feeling upset every time" youre practicing this awareness skill
When you step back and ask "does this persons opinions actually matter?" you're using this skill
what is using perspective-taking, flexible thinking, or looking for evidence against a hard thought or feeling
Noticing that a feeling "I feel unappreciated" and a fact "people did plan things for me" can both exist is called this skill
what is balanced thinking or cbt challenging hard thoughts to find a more balanced thought
when you notice a situation is hurting you and choosing a different response you're using this skill
what is self-protection or self-respect