Emotions and Healing
What's the difference between feelings and emotions?
Feelings: what you are aware of/you see them i.e. crying
Emotions: below the surface/you may not be aware of them i.e. sadness
What is the 90-second rule?
The brains activation of a feeling lasts about 90 seconds i.e. this is true for a craving
Is love essential for survival?
Yes, love is one of the most important emotions
What does 5-4-3-2-1 stand for in the 5-4-3-2-1 grounding technique?
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
What does "feelings are not facts" mean?
Just because you feel a sort of way does not mean that that is the case. i.e. just because I feel hopeless does not mean there is no hope
What does this phrase mean: "what we don't talk out, we act out"?
Emotions that aren't dealt with can show up in destructive behaviors. i.e. drug use
What's expressing vs processing feelings?
Expressing: communicating intense feelings as you experience them
Processing: working through and gaining insight into feelings
What is box breathing?
Breathing in, holding your breath, breathing out, and holding your breath for the same amount of time consecutively. i.e in for 5 hold for 5 out for 5 hold for 5 repeat
What is "venting"?
Expressing your feelings about something distressing
What is a trigger?
What are primary vs secondary emotions?
Primary: direct, genuine reaction to something happening
Secondary: emotional defense against the primary emotions i.e. feeling angry in a situation where you are actually sad because you were told it is weak to cry growing up
What is "body scan meditation"?
A guided meditation that involves recognizing and releasing physical tension in your body
What four emotions occur across cultures?
Anger, sadness, joy, and fear
What's a traumaversary?
Distress on the anniversary of trauma
What's addiction to pain?
When you are used to the emotional pain that you don't feel alive without it (this leads to the cycle of abuse)
What are three other coping skills that you?
Theres no wrong answer, it's what works best for you
What is toxic positivity?
The belief that one should stay positive all the time. This is unhealthy because it is important to recognize all emotions
What's splitting? and the opposite of it?
Trauma and addiction can be so overwhelming that parts of you shut down at times, leaving you aware of one side but not the other: i.e. I'm good/I'm bad
Integration: being aware of all sides of yourself and able to respond to them
What is an example of healthy approaches to emotions?
Acknowledge your feelings and having the ability to shift in and out of them.
Learn from your feelings and respond to them and talk about them.
Letting your self cry and not numb.
Feel love towards yourself and others in a balanced way.
Calm, planned, and rational reactions to feelings.
What is the TIPP technique?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation