Grounded = deep calm · Window = normal regulated range ·
Activated = alert but functional · Struggling = at the edges ·
Dysregulated = flooded or shutdown
💚Window of Tolerance (regulated)🌿Grounded (deeply settled)🟡Activated (stirred but functional)🔸Struggling (at the edges)🔴Dysregulated (flooded/shutdown)
✅None😬Jaw🤷Shoulders💨Chest🌀Stomach🗣️Throat🤲Hands
🌪️Catastrophizing one thing → disaster spiral🫵Personalization that's my fault📏Should Statements I should / I shouldn't⬛All-or-Nothing perfect or failure, no middle🏷️Labeling I'm broken / too much / a failure🔍Filtering out the good I only see the bad data points💭Feelings = facts I feel it therefore it's true🔮Mind Reading I know what they're thinking🔭Fortune Telling I know what will happen🔎Magnifying this is worse than it is🔬Minimizing shrinking my own wins🔄Overgeneralizing this always / never happens❌Dismissing wins yes but it doesn't really count🌐External Control their feelings are my fault to fix⛓️Internal Control I have no say over my life
📖 Tap to see definitions & examples
🌪️ Catastrophizing
Jumping to the worst possible outcome and treating it as certain.
e.g. "I got triggered in that conversation — what if I never stop reacting this way and push everyone away for good?"
🫵 Personalization
Taking undue responsibility for events outside your control.
e.g. "My mom seemed quiet on the phone — I must have said something that hurt her."
📏 Should Statements
Rigid, unrealistic rules that create guilt when unmet.
e.g. "I should be further along in my healing by now."
⬛ All-or-Nothing Thinking
Total success or complete failure — nothing in between.
e.g. "I broke my streak, so all my progress means nothing."
🏷️ Labeling
A permanent global label from a single event.
e.g. "I got dysregulated — I'm just a broken person."
🔍 Mental Filtering
Focusing entirely on the negative while filtering out the positive.
e.g. "So many good things happened this week, but one hard day is all I can see."
💭 Emotional Reasoning
"I feel it, therefore it must be true."
e.g. "I feel like a burden to everyone around me, so I must actually be one."
🔮 Mind Reading
Assuming you know what others are thinking.
e.g. "She didn't text back quickly — she's probably pulling away from me."
🔭 Fortune Telling
Treating predictions about the future as facts.
e.g. "I know I'm going to panic if I go, so there's no point trying."
🔎 Magnification & 🔬 Minimization
Blowing negatives out of proportion / shrinking positives so they don't count.
e.g. "I stayed regulated for 5 days in a row, but that's nothing — one bad day undoes all of it."
🔄 Overgeneralization
One event — sweeping conclusion that applies forever.
e.g. "I always end up back here no matter how hard I try."
❌ Discounting the Positive
Insisting wins don't really count.
e.g. "I made it through that hard moment, but only because I had support — so it doesn't really count."
🌐 External Control Fallacy
Believing you're responsible for others' emotions.
e.g. "My sister is struggling and it's on me to fix it."
⛓️ Internal Control Fallacy
Believing you have no agency over your own life.
e.g. "My trauma just runs the show — there's nothing I can actually do."
Flashback = reliving a memory, images, physical replay, stuck in that moment ·
Dissociative = foggy, not-here, going through motions ·
Log the worst point of the day, not where you ended up
Nightmare = distressing content that woke you or affected your mood ·
Woke early = before your intended time ·
Trouble staying = woke up more than once mid-sleep
✅None🤕Headache😴Fatigue🤢Nausea💫Dizziness🎈Bloating🤧Congestion🔙Back pain😬Tension💢Soreness🫧Skin issues🌀Dissociation🌫️Brain fog (mild)🌫️Brain fog (moderate)🌫️Brain fog (heavy)🫥Numbness👁️Hypervigilance💭Intrusive thoughts🌊Emotional flooding➕Other
🚀In the zone⭐Solid day🟡Average🔸Struggling🐌Low output
🔭Hyperfocused (ADHD flow)✨Creative flow✅Completed goals📋Made a list🌅Started early🌙Started late💪Showed up🏠Caught up on life🫶Took care of someone🛌Intentional rest💭Distracted⏳Procrastinated🔋Low energy🤒Health symptoms📅Meeting-heavy🔀Task-switched
💰Saved intentionally💚Stuck to budget🟡Within limits🔴Overspent🚨Major stress