Random
I am ---------------- verses I did ----------------------
Shame VS Guilt
Accepting yourself for who and what you are, past present and future. Treating yourself with kindness, and eventually loving yourself.
What is Self-Compassion
TRAP/TRAC
Trigger, Response, Avoidance Pattern
Trigger, Response, Active Coping
It is what it is.
Accepting reality, without judgement, completely and totally.
What is Radical Acceptance
5-4-3-2-1
What is A form of mindfulness that consists of using all your senses. (Sight, Hearing, Taste, Smell, Touch)
Accepting yourself for who and what you are, past present and future. Treating yourself with kindness, and eventually loving yourself
What is Self-Compassion
Routines, Enjoyable Actives, and Values
What are the 3 types of Behavioral Activations?
STOP
Stop
Take a Breath (or a step)
Observe
Proceed Mindfully
The integration of emotional and rational mind, where you are able to view the situation with loving detachment.
What is WISEMIND
When you want to frown, you instead put a smile on your face. This is known as...
What is Opposite action
I feel (Emotion word) when (explanation)
What are I statements
What is “passively and repetitively focusing on one’s symptoms of distress and the circumstances surrounding these symptoms
What is Rumination?
HALT
Hungry
Angry
Lonely
Tired
Happy Holidays
Everyone gets 300 Points
Gathering evidence for what you're feeling/thinking, to justify or change the thought/emotion.
What is Check the Facts?
This circuit is hijacked by substances.
This creates a feelings/belief that the substance is essential for survival.
What is the Reward Circuit
Thought patterns that get structured in rigid connections. Often are learned from events and how you perceived them as a child.
What are Schemas
TIPP
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
State of mind that is Impulsive, ruminating, willing to do anything, "Hijacked"
What is Addict mind
Systematically walking through the events from the beginning to the end of your last relapse. Walking through the euphonic recall and incorporating the consequences.
What is Play the Tape Forward
This stress hormone strengthens your heart, and is enhanced by social contact and social support.
Also known as the cuddle hormone.
What is Oxytocin
Observing your thoughts, and allowing yourself to question them/gain a different perceptive of the situation.
Hint: Are things as bad as I think?
What is thought challenging?
DEARMAN
Describe, Express, Assert, Reinforce, (Stay) Mindful,
Appear Confident, Negotiate
Sheldon from Big Bang Theory, spends most his time in this mind frame. (Or Dr. Spock)
Hint: thought-centered, ignores emotions, facts/logic focused.
What is Rational Mind.
"Hang Ten" your cravings.
Hint: Allow yourself to feel the cravings and not letting them affect you.
What is Urge Surfing