Neurobiology
This term describes the optimal zone of arousal where a person is able to manage and flourish.
What is the Window of Tolerance?
These are brief, positive statements used to challenge negative or self-treating thoughts.
What are Positive Affirmations?
Name 3 grounding techniques.
What are 5-4-3-2-1, EFT, box breathing, sensory stimulation, temperature change, etc?
This cognitive distortion involves seeing things in "black or white," with no middle ground.
What is All-or-Nothing Thinking (Dichotomous thinking)?
These are deeply held, often subconscious beliefs about ourselves, others, and the world.
What are Core Beliefs?
During a trauma response, this almond-shaped part of the brain triggers the "fight, flight, or freeze" instinct.
What is the amygdala?
Physical activity is known to release these chemicals in the brain, which act as natural stress fighters.
What are endorphins?
The act of setting clear limits to protect one’s mental and emotional well-being in relationships.
What is boundary drawing?
A defense mechanism where an individual attributes their own unacceptable thoughts or feelings onto someone else.
What is Projection?
The process of identifying and disputing irrational or maladaptive thoughts.
What is Cognitive Restructuring or Challenging Thoughts?
This hormone, produced by the pineal gland, helps regulate the body's circadian rhythm and sleep-wake cycles.
What is melatonin?
Name 2 mental health benefits of journaling.
What are mental clarity, emotion identification, tracking triggers over time, and shining a light on the positive?
This type of statement is a hallmark of healthy communication.
What are "I statements"?
This distortion occurs when someone expects the absolute worst-case scenario to happen.
What is Catastrophizing?
This term refers to the brain's ability to reorganize itself by forming new neural connections throughout life.
What is Neuroplasticity?
When an individual is pushed above their Window of Tolerance, they may experience this state of emotional flooding.
What is a state of "hyper-arousal"?
The practice of maintaining a non-judgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.
What is mindfulness?
The skill of accepting a situation as it is, without judgment or attempts to fight reality, to reduce suffering.
What is radical acceptance?
A defense mechanism where a person deals with emotional conflict by returning to an earlier stage of development.
What is Regression?
In CBT, this is the "middle" part of the ABC model, occurring between the Activating Event and the Consequence
What is Belief?
Name 4 physical or psychological symptoms of trauma.
What are hypervigilance, panic attacks, nightmares, flashback, autonomic hyperactivity, anxiety, avoidance behaviors, emotional numbness, intrusive memories, etc?
This term refers to the variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.
What is Sleep Hygeine?
The ability to adapt one’s thinking to new, changing, or unexpected events.
What is cognitive flexibility?
This distortion involves taking a single negative event and seeing it as a never-ending pattern of defeat.
What is Overgeneralization?
This involves looking at a situation from a different perspective to change its emotional impact.
What is Reframing?