Behaviors
Style characterized by a person's concern with striving for flawlessness and perfection and is accompanied by critical self-evaluations and concerns regarding others' evaluations
Perfectionism
Sleeping, Eating, Exercising, Doctor's Orders, Sobriety/Self Care
SEEDS
Define procrastination
Act of delaying or putting off tasks until the last minute, or past their deadline.
What is self compassion and why is it important?
Extending kindness to one's self in instances of perceived inadequacy, failure, or general suffering
What does ERP stand for?
Exposure and Response Prevention
Doing whatever it takes to make other people happy
People Pleasing
Skill that involves choosing to do exactly the opposite of what your emotions tell you to do
OEA (opposite to emotion action)
An exaggerated or irrational thought pattern involved in the onset or perpetuation of psychopathological states
Cognitive Distortions
What is disclosure?
A person’s personal decision to tell another about anything in their life
What are safety behaviors?
Anything people do to try and make it seemingly easier to get through challenging moments
What is the difference between lapse and relapse?
An acronym that stands for the following four steps: temperature, intense exercise, paced breathing, progressive muscle relaxation
TIPP
A way in which they interact and exchange information with others
Communication Styles
The practice of surfing your own intense emotions
Ride the Wave
Principles that guide our behavior and play a large role in the choices we make and things we do
Values
What is avoidance and how can we challenge it?
The attempt to minimize or avert perceived threat, danger, or anxiety
Inner monologue that makes you feel good about yourself and things going on in your life
Positive Self Talk
Four "risk states" that affect your mood and behavior, and can seriously damage your performance at work.
HALT (hungry, angry, lonely tired)
Responding to a situation in terms of what the situation requires (being effective)
Willingness
What is the AWARE technique used for?
Panic Intervention
Acknowledge and accept: Acknowledge present reality without trying to distract from or change it.
Wait and watch: Stay in the situation and observe how the panic attacks works.
Actions: May include riding the wave, mindfulness, willingness, acceptance, or self-talk
Repeat: Repeat AWARE steps as many times as needed.
End: Remind yourself the panic attack will end and give it time to pass.
What is the difference between assurance and reassurance seeking?
Asks a question once, Accepts the answer provided, Asks people who are qualified to answer the question VS. Repeatedly asks the same question, Responds to an answer by challenging the answerer, arguing, or insisting the answer be repeated or rephrased, May ask people who are unqualified to answer the question
What are SMARTER goals?
This framework assists you in focusing your efforts and increasing the chances of achieving your goal. Specific, Measurable, Achievable, Relevant, Timely, Ethical, Resourced
What is rumination?
Negative thought patterns that are immersive or repetitive
What is a dialectical statement and give an example?
Making the switch from using "but" to "and".
What is ride the wave and give an example
Sitting with the emotion in the present without trying to fight it or change it; alternative way of responding to difficult emotions so that we don’t make it worse on ourselves