Foundations
It's the first thing to do when you realize you're feeling too much or too little.
Get grounded and oriented
Noticing the differences and similarities between something triggering now and something upsetting that happened in the past
Separating past from present
True or False: Emotions have no purpose
False. Emotions act as signals that something important is happening
The quality of being gentle, fair, and encouraging toward ourselves
Self- Compassion
This word describes people, places, things, situations, emotions, or thoughts that remind us of traumatic things in the past.
Triggers
Naming 5 things you see, four things you hear, three things you can touch is an example of what?
A grounding skill
Having a strong reaction to something in the here and now because it reminds you of something in the past
90/10 reaction
True or False: Emotions are completely voluntary
False. Emotions are involuntary, but we can make them more or less intense by how we think about them and react to them
They feel true based on traumatic experiences in the past and are likely to occur when you're reminded of something emotionally overwhelming from the past
Trauma-based Thoughts
The range of physical and/or emotional experience that feels manageable
What is the window of tolerance?
Noticing where you are, how old you are, the date (including the year) is an example of what?
Orienting
it's a technique used to shrink intense feelings
dialing down
True or False: Emotions are experiences "bundled" with thoughts, perception, sensations, and predictions
Tru
Which is not a step in the healing process?
Being unaware of the problem; avoiding the problem; being vaguely aware of the problem; clarifying the problem; empathically understanding the problem; self-medicating the problem; applying new knowledge to the problem; working through the problem; resolving the problem; effectively responding to once problematic situations.
Self-medicating
Which is not a characteristic of healthy relationships:Physical and emotional safety; Collaboration; Empowerment of each other; Mutual trustworthiness; Never disagreeing
Never disagreeing
Which form of imagery would not be recommended for healing trauma?
Containment imagery, Peaceful Place Imagery, Reliving the trauma without interruption Imagery, Split Screen Imagery
Reliving the trauma imagery is not helpful for healing trauma
Doing this natural involuntary activity deliberately is very effective in calming the nervous system. What activity is it?
Breathing
True or False: Shame is an emotion felt by people around the world in all cultures
True
Which approach is not helpful for addressing trauma-related beliefs?
Challenge them; See if you can find exceptions to the old belief; Act them out; Identify 'thinking errors' like all-or-nothing thinking, jumping to conclusions, personalizing and so on; Identify healing-focused thoughts
Act them out
Having one of these is useful for when you recognize warning signs that you are at risk of doing something risky, unhealthy, or unsafe.
Safety Plan
I'm dreading an upcoming event. What technique can help me get through it in the healthiest way?
A Before, During, and After Plan
The split screen techniques helps with what?
intrusive images
True or False: Being in touch with our feelings helps us stay and feel safer
True
Name 4 words the GIVE CARE acronym stands for
Gentle, Interested, Validating, Easy Mannered, Curious, Acknowledge context, Reflect before acting, Encourage
Being aware of your BASK is one way of determining if you're in your window of tolerance. What does BASK stand for?
behavior; Affect; Sensation; knowing