GASLIGHT, GATEKEEP, GIRLBOSS
(Cognitive Distortions)
(Cognitive Distortions)
“They didn’t like my post. I am socially exiled.”
Name the distortion.
What is Mind Reading
Avoiding anxiety makes it bigger or smaller long term?
What is Bigger
The “T” in TIPP stands for:
What is Temperature
In EMDR, memories are rated on a scale from 0–10 for emotional intensity. This is called:
What is SUDs – Subjective Units of Distress
You sent “we need to talk.”
They haven’t replied in 12 minutes.
Your brain has written a documentary. Name the distortion.
What is Catastrophizing or mind reading.
“I failed one quiz. I will now live under a bridge.” Name the distortion.
What is Catastrophizing
Staying in bed all weekend fixes depression. True or False?
What is False
STOP stands for Stop, Take a step back, Observe, and…
What is Plan or Proceed Mindfully
During EMDR, if a memory is overwhelming, what visualization skill can you use to return to safety?
What is Safe Place
This mindfulness skill involves noticing thoughts without arguing with them.
What is Observe
“I feel cringe. Therefore I AM cringe.” Name the distortion.
What is Emotional Reasoning (Feelings = facts.)
Gradually facing fears in small steps is called:
What is Exposure
Accepting reality without approving of it is called:
What is Radical Acceptance
In EMDR, sometimes you notice that a memory shifts from very intense to less intense over time. This reduction in emotional intensity is called:
What is Desensitization
Focusing on one thing at a time instead of multitasking your breakdown is called:
One-Mindfully (DBT “How” skill.)
“They’re laughing. It’s definitely about me.” Name the distortion.
What is Personalization
Doing one small task even when you don’t feel like it is called:
What is Behavioral Activation
Name one way to survive an urge without acting like a raccoon with Wi-Fi.
What is urge surfing
During EMDR, a negative belief like “I’m powerless” comes up.
Name a positive cognition/adaptive belief replacement
What is "I can control what I can"
Name one grounding technique that uses your five senses.
5-4-3-2-1 Grounding
Rewrite this thought into a balanced one: “I embarrassed myself. I must delete my existence.”
What is “I felt embarrassed, but most people are focused on themselves. This moment will pass.”
Anxiety spikes, you avoid, relief lasts a few minutes, then fear returns. What’s this pattern called?
What is the cycle of anxiety or the anxiety-avoidance cycle
Emotion Mind + Reasonable Mind =
What is Wise Mind
This is the foundational theory/model EMDR is based on.
What is the Adaptive Information Processing (AIP) model
This skill is noticing your body’s tension or sensations and letting them be, without trying to fix anything.
What is Body Scan