Motivation
This is something that is of worth or importance, things like freedom, money, family, and honesty.
What is a value?
This tool is used to help explore how our thoughts and feelings influence our behaviors and lead to subsequent consequences.
What is behavior chain?
Our body’s automatic response to flee or retaliate when there is perceived or actual harm or danger.
What is fight or flight response?
This is the ability to be in control of oneself, in particular one's emotions and expression of behavior.
What is self-control?
This part of the brain allows us to problem solve and think things through.
What is cortex or processor?
This tool can help you weigh out the pros and cons of a decision.
What is decisional balance?
List the 5 parts of the behavior chain.
What is situation, thoughts, feelings, action, and consequences?
Emotions like anger can be considered this kind of emotion.
What is secondary?
This strategy requires you to physically leave the situation to calm down and return once calm.
What is taking a break?
This part of the brain stores all the information we process and is considered our file cabinet.
What is hippocampus?
These can be found in short, medium, and long-term and should be positive and realistic when set.
What are goals?
This is the term used for new thinking.
What is replacement thoughts?
These are the two components that make up emotions/feelings (how we know what we are feeling).
What are physical sensations and body language?
This is the opposite of gritting your teeth or trying to fight an urge, but rather you ride it out.
What is urge surfing?
This part of the brain reacts to and manages trauma in our life, another name for it is the fight or flight center.
What is amygdala?
This is a strong urge or desire for something.
What is a craving?
These are our past experiences or the things in our lives that cannot be changed.
What are life history factors?
This is the opposite of gritting your teeth or trying to fight an emotion, but rather you ride it out.
What is mood surfing?
Cravings and urges have two components/parts, what are they?
What is physical and mental?
This is when we are troubled by our own thoughts, beliefs, or behaviors because they are in conflict with one another.
What is cognitive dissonance?
List two of the four facts about cravings.
What is cravings are normal, cravings are common, cravings are time-limited, cravings are a sign of change?
These are the things in our life that can be changed, also how we are currently living our life.
What are lifestyle factors?
Emotion Regulation involves three parts/steps, what are they?
What is paying attention (emotional awareness), identifying (what is it), and managing (how do I cope)?
List the 5 of the 9 self-control strategies.
What is self talk, relaxation, taking a break, pleasant imagery/visualization, counting backwards, paced breathing, distraction, urge surfing, and call a support person?
List three of the six obstacles to change.
What is patterns and pathways, change is uncomfortable, trauma, perception, environment, and cognitive dissonance?