Feeling Distressed?
In for four, out for four. Doing this can calm the body.
What is deep breathing or box breathing?
The T in HALT stands for this.
What is tired?
This zone is where you think clearly and feel in control.
What is the comfort or tolerance zone?
Seeing things as entirely good or entirely bad.
What is all-or-nothing thinking?
What is overgeneralization?
Taking a break from a stressful situation is called this.
What is distraction or distance?
Need a Snickers? The H in HALT stands for this.
What is hungry?
I'm feeling amped up and stressed! I'm probably in _____________ mode.
What is fight or flight?
Expecting the worst possible outcome, even without evidence.
What is catastrophizing?
"They didn't text me back. They must be mad at me."
What is mind reading?
You don't need to know math for this grounding exercise! Just count backward.
What is 5-4-3-2-1 grounding?
You might need to phone a friend if you're feeling this part of HALT.
What is lonely?
I'm so stressed that I'm having trouble focusing. I'm probably doing this.
What is freeze, fawn, zone out, etc.?
Believing that you can predict what will happen based on little information.
What is mind reading or fortune telling?
"Getting a new job really isn't that big of a deal."
What is discounting the positive?
"It is what it is!" is the casual way to describe this skill.
What is radical acceptance?
This skill (that we practiced a few weeks ago) helps us to be better communicators, especially when in conflict.
What is DEAR MAN?
Having a stressful conversation with a loved one might do this to your window of tolerance.
What is shrink?
This feels true, so it must be true!
What is emotional reasoning?
"You missed the bus today? Ugh, it's all my fault!"
What is personalization?
By practicing coping skills regularly, we might be able to build up our tolerance to this.
What is distress?
Kind of a bonus...the approach that utilizes all of these acronyms is called ____________ Behavioral Therapy, or DBT.
What is dialectical?
Going for a walk while listening to great music is an awesome way to do this to the window of tolerance.
What is open?
Shelby says that we might? ought to? could? think twice about using this word.
What is should?
"Sure, I did well in my interview, but I stuttered, I was anxious, and I couldn't stop fidgeting."
What is mental filtering or focusing on the negative?