Trauma/Grief
True or False: Anger is a common response to trauma
True!
In the ABCDE model what do each of the letters mean?
Awareness
Breathing
Counting
Distance
Express yourself
True or False: Emotions are Fact “good” or “bad.”
False: Although some emotions are uncomfortable, they still play a vital role in our lives. For example, fear alerts us to danger, guilt reminds us we’ve gone against our values, and anger motivates us to stand up for ourselves.
Bonus:How has an uncomfortable emotion helped you?
What are some common consequences Imposter Syndrome?
Missed Opportunities, Reduced productivity, low self-esteem, burnout, loss of confidence, social isolation, depression, anxiety
True or False:
You are responsible for all of your thoughts
False: Everyday we have thousands of thoughts, emotions, urges, memories, and feelings. You are not your thoughts
True or False: there is a "right" way to grieve
False! The reality is that some people cry, some people scream, some people want to be alone, while others seek out social connection. Responses to grief vary widely from culture to culture and person to person
True or False: Keeping an anger diary can help you better understand this emotion and respond to it more effectively
True!
True or False: There’s a “right” way to feel.
False: If our emotions don’t line up with our expectations, we can feel confused or frustrated. But the truth is that no two people have identical emotional responses, even to the same situation. Given this, it’s impossible to define one “right” way to feel.
Bonus: How do you try to force yourself to feel a certain way? When does that happen?
Name something that can help to improve (increase) self-esteem?
challenging negative thoughts
_______ _________ are a person's most central ideas about themselves, others, and the world. These beliefs act like a lens through which every situation and life experience is seen (like wearing shades/sun glasses) Because of this, people with different _____ ________might be in the same situation but think, feel, and behave very differently
Core Beliefs
True or False: Grief should only last for a certain period of time
False! Grief has no time frame. Some feel grief for a short period of time, while others struggle much longer. Grief can also change in intensity around holidays, anniversaries, and stressful life events
A _____ _______ is a person, place, or activity that helps you feel calm and comfortable and lets you be yourself.
Safe Space. Your safe space is there for you no matter how you feel - happy or sad, talkative or quiet, brave or scared
True or False: Talking about emotions is useless.
False: The benefit of talking about emotions goes far beyond problem-solving. Talking about emotions helps us make sense of what we’re feeling. This alone can make things more manageable and even lead to new perspectives.
Bonus: Can you recall a time when talking about your feelings made them more workable?
What is Imposter Syndrome?
a long-lasting feelings of unworthiness that does not match up with the facts or others’ perceptions.
True or False: Even if a core belief is inaccurate (wrong), it still shapes how a person see's the world. Harmful core beliefs lead to negative thoughts, feelings, and behaviors.
True! Core beliefs are powerful and always lead us to feel and behave in either positive or negative ways, depending on the belief
True or False: Trauma is a powerful emotional response to a distressing event, such as war, an accident, the unexpected loss of a loved one, or abuse.
True! Trauma can continue to cause both emotional and physical symptoms for many years after the event has concluded
What are T.I.P.P skills?
Distress Tolerance Skills:
Temperature
Intensive exercise
Paced breathing
Progressive muscle relaxation
True or False: If I feel too much, I’ll lose control.
False: Many are afraid that if they allow themselves to feel a difficult emotion—even if just for a second—they’ll lose control. But refusing to feel an emotion actually gives it more power than when we go ahead and let ourselves feel it.
Bonus: What emotions are you afraid of allowing yourself to feel, and why?
What is the key feature of imposter syndrome?
a persistent fear of being exposed as a fraud
Name one interpersonal problem that you might have as a consequence of harmful core beliefs
overly confrontational or aggressive, putting others' needs above one's own needs, excessive jealousy, feelings of inadequacy (insecure) in relationships, difficulty trusting others
Name one common symptom of Trauma
- Avoidance of trauma reminders, including memories
- Flashbacks to the traumatic event
- exaggerated startle response
- distressing dreams and other sleep problems
- Irritability, anger, and other negative emotions
- Self-blame regarding the traumatic event
What is Mindfulness?
paying attention to the present moment, without judgement or trying to change it. This involves observing your thoughts, feelings, and sensations without getting caught up in them
True or False: Others will think less of me if I show emotion.
False: Showing emotions can be intimidating, but it’s also a relationship superpower. When you’re open about your feelings, others see you as authentic and relatable. This makes you more likely to have healthy and fulfilling relationships.
Bonus:When is it most challenging to be honest with others about what you’re feeling?
True or False:It’s normal to feel out of place or doubt yourself occasionally. But if you have these feelings most of the time, you may be experiencing imposter syndrome.
True: Some common traits of Imposter syndrome include:
- having unrealistically high standards
- dreading being “found out” as a fraud
- hiding deficits rather than addressing them
- consistently feeling out of place or unworthy
- dwelling on negative feedback while ignoring praise & achievements
Name two mental health problems that you might have as a consequence of harmful core beliefs
depression, anxiety, substance use, difficulty handling stress, low self-esteem