Coping/ Grounding
This reduces distress short-term but increases it long-term by reinforcing fear
What is avoidance?
Shutting down or numbing feelings to avoid emotional discomfort
What is emotional avoidance?
Writing down thoughts and feelings to process experiences
What is journaling?
These are tools used to manage stress, difficult emotions, or challenging situations.
What are coping skills?
This is the zone where a person can feel emotions, think clearly enough, and stay connected to the present.
What is window of tolerance?
Grounding is used to challenge and reframe the past. true or false?
false.
Numbing emotions, refusing to acknowledge sadness or anger, or keeping constantly busy to avoid uncomfortable feelings are examples of this.
What is emotional avoidance?
Talking to a trusted person for support and perspective
What is a social support?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
What is TIPP?
This branch supports slowing down, digestion, recovery, and settling after stress.
What is the parasympathetic nervous system?
Naming animals from A-Z is what type of grounding?
What is mental grounding?
Repeatedly distracting oneself from a difficult thought without addressing it may be an example of this.
What is cognitive avoidance?
Focusing on the present moment using your senses (e.g., naming 5 things you see)
What is grounding?
Self-validation and recognizing feelings without judgment are part of this type of grounding.
What is emotional grounding?
Feeling numb, foggy, heavy, disconnected, or unable to speak can be clues of which energy state related to window of tolerance?
What is hypoarousal?
This type of grounding may include movement, noticing the feet on the floor, or holding an object.
What is physical grounding?
Subtle behaviors like checking exits or rehearsing to feel safer in a situation
What are safety behaviors?
A relaxation technique that involves tensing and releasing muscle groups
What is progressive muscle relaxation?
Name 4 types of grounding
What is mental, sensory, physical, emotional?
This can help the brain organize an experience: replacing “I feel bad” with a more specific emotion word, such as disappointed, hurt, worried, or frustrated.
What is differentiation or granularity?
This distress tolerance skill is made up of 4 skills to help ground in the moment.
What is TIPP?
Skipping a job interview because you feel anxious about being judged
What is behavioral avoidance?
Scheduling to do something enjoyable or meaningful to improve mood
What is behavioral activation?
Changing the way you think about a situation
What is reframing, reappraisal, or cognitive/psychological flexibility?
This means using different coping tools for different states rather than expecting one skill to work every time.
What is regulatory repertoire?