EMOTIONS
Name one emotion related to JOY
amazed, awe, bliss, delighted, ecstatic, enchanted, energized, enthusiastic, excited, free, happy, invigorated, lively, radiant, rejuvenated, thrilled, vibrant
Name a body sensation that is experienced in the chest
rapid heart rate, heaviness, chest pain, quick breathing, shallow breathing, emptiness
Name one behavior that helps keep you safe from substance use
Healthy relationships, cut off unhealthy relationships, stay away from triggering environments, develop positive coping skills, tolerate emotions, go to 12 step groups, talk to your sponsor....
What is one method of grounding?
54321, counting backwards, labeling objects you see
Name one form of abuse a child may experience that may create trauma symptoms
physical, emotional, psychological, sexual, (neglect)
Name one feeling related to DESPAIR
depressed, disappointed, forlorn, gloomy, hopeless, sorrow, melancholy, unhappy, teary, upset
What might you feel in your body when you are scared?
....
Name one core component of staying safe according to Seeking Safety
D/c substance use, gain control over feelings, protect self from destruction ppl/bxs, healthy relationships, cope day to day problems, don't hurt self or others, attain stability
Name a coping skill you can do when alone.
Movie, read, clean room...
Why is it important to be able to manage powerful emotions and sensations when processing trauma?
You can be triggered, overwhelmed, become anxious/depressed, avoidant
Name one sign or behavior related to feeling ANGER
aggression, arguing, blaming, clenched fists, feel hot, increased heart rate, yelling, staring, harsh voice, trembling, using insults
Name one vagal nerve exercise to calm the body down
deep breathing, peripheral vision, soft palate stimulation, pop your ear drums
How are boundaries related to safety?
Name one coping skill that involves someone else
Call someone, talk to sponsor, reach out to helpers, laugh with friends
What does the "Mountain of Recovery" show?
Recovery is a difficult, long-term process with expected slips, lapses and relapses
Name one sign or behavior related to feeling ANXIOUS
avoidance, catastrophizing, crying, difficulty concentrating, digestive issues, headache, irritability, muscle tension, nail biting, pacing, racing heart, racing thoughts, rumination, shortness of breath, sweating, tapping foot, trembling
If you feel something unpleasant in your body, what is one thing you can focus on to feel better
Shift attention to neutral or pleasant sensations, resourcing, pleasant sensory experience
What is an example of safety planning?
... something about red flags, planning ahead for seeing family, etc
What kind of positive self affirmation can be PROBLMATIC?
Outside the zone of acceptance
What does the spiral of trauma and healing show?
Constriction vs expansion, trauma is always there but no longer focus of one's life
Why is it important to allow yourself to experience your emotions?
Because if you avoid them, they may create other problems. Because you may use substances to avoid or fight them. Because they can prevent authentic connection to self and others.
Demonstrate effective breathing for calming down
deep belly, slow exhale, controlled
What is an example of a red flag and green flag?
Someone doesn't pay you back, someone asks you to pick up a drug for them;
Someone uses assertive communication to relay a healthy boundary;
Someone respects your boundary
How can you manage difficult thoughts when you are going through a tough experience?
Cognitive defusion
What does abuse often do to someone's sense of self worth and sense of empowerment?
Decrease them