Relationships & Disagreements
What is a non negotiable?
A belief or value that we are not flexible on and are not willing to budge on.
True or False:
"You are imagining things. You always make stuff up" IS NOT an example of gaslighting.
False, this is countering memory gaslighting
What type of light that's emitted from devices can negatively affect sleep?
Blue Light
What is a "micro task" in relation to avoidance?
One tiny action that feels manageable to assist with a bigger task when you are experiencing avoidance
What is the difference between a treatable diagnosis and a curable diagnosis
curable - goes away completely with treatment
Treatable - requires ongoing support, can be managed and improved
What shapes peoples opinions the most? (name at least 3)
Identity, family values, culture, past experiences, safety
What is gaslighting?
Gaslighting is when someone keeps telling you that what you remember, feel, or notice is wrong — even when you know it’s true. They may deny what happened, blame you, or change the story to make you doubt yourself. Over time, this can make you feel confused, upset, and unsure of yourself.
In what stage of sleep can sleep paralysis occur?
REM Sleep
Stress is your body's (blank) system
Alarm
What is the first step to reframing a thought?
Naming what kind of thought trap you are experiencing
What's the difference between listening and preparing a comeback during a disagreement?
Listening means focusing on understanding the other person, while preparing a comeback means thinking about how you’ll respond instead of truly hearing what they say.
What is Manipulation?
an action designed to influence or control another person, usually in an underhanded or subtle manner which facilitates one's personal aims
What are MENTAL HEALTH symptoms of not getting enough sleep? (name at least 3)
Increased anxiety, irritability, low motivation, depression symptoms, emotional sensitivity
When stress lasts a long time, your brain goes into what mode?
Energy Saving Mode
- thinking slows
- Motivation drops
- focus weakens
- avoidance increases
What type of thought trap is this?
"My mom looks upset, I must have done something to make her sad"
Personalization and Blame
What is the difference between a healthy vs. unhealthy disagreements? (list characteristics)
Healthy: calm tone, listening, respect, curious questions
Unhealthy: Yelling, Insults, Threats, Shutting Down
Name 3 types of gaslighting
Direct denial, countering memory, trivializing/invalidating, defection, and undermining sanity
What are the stages of sleep? (name at least 3)
•N1 (Light Sleep) – The initial stage of sleep, the transition between wakefulness to sleep
•N2 (Light Sleep) – Deeper stage of light sleep that accounts for majority of total sleep time
•N3 (Deep Sleep) – A.K.A Slow Wave Sleep, most restorative stage, crucial for physical repair and growth
•REM (Rapid Eye Movement) – Characterized by vivid dreaming and high brain activity, muscles are temporarily paralyzed
What are the two stress hormones in the body?
Cortisol and Adrenaline
Explain two different ways the word failure can be used
1. Not succeeding at a task or using certain skills that you typically would
2. An insult to yourself or someone else
What are our responding without escalating tools (name at least 3)
"I statements", pausing before reacting, asking clarifying questions, setting boundaries
Name the different forms of manipulation (atleast 4)
gaslighting, seduction, coercion, blackmail, suggestion
How many sleep cycles should the average person go through each night?
5 sleep cycles (each cycle lasts 90-110) minutes
Which step is missing from the avoidance cycle
Trigger -> Overwhelm-> Avoid -> ->More Stress -> Shutdown
Temporary Relief - we search for short term distractions or quick dopamine to make us feel better
What month is mental health awareness month in the US?
MAY