Anagrams
TRAP/TRAC
Trigger, Response, Avoidance Pattern
Trigger, Response, Active Coping
To set limits on what you will and will not accept
What are Boundaries
occurs through language, tone of voice, body language, gestures, emotions.
works best when at least one person is listening
What is Communication
A form of mindfulness that consists of using all your senses?
What is 5,4,3,2,1,
The integration of emotional and rational mind, where you are able to view the situation with loving detachment.
What is Wisemind
STOP
Stop
Take a Breath (or a step)
Observe
Proceed Mindfully
A stone wall is an example of..
What are Rigid boundaries
I feel (Emotion word) when (explanation)
What are I statements
SMART
Specific
Measurable
Achievable/Appealing
Realistic
Time Bound
When you want to frown, you instead put a smile on your face. This is known as...
What is Opposite Action
Deep Muscle Relaxation
Respects self and others, Values own opinions and does not compromise their values. Able to express personal wants and needs. Accept "no" and able to say "no".
A respectful form of communication, where healthy boundaries are maintained, needs are being expressed and both parties are open to the concept of "no"
What is Assertiveness.
I am ____________ Vs I did______________
What is Shame VS Guilt
Pausing and gathering evidence to justify what you are feeling or thinking.
What is Check the Facts.
TIPP
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Oversharing, face talking, overinvolved in other people's lives, Dependent on others opinions/ideas, Fear's rejection,
What are Porous Boundaries
DEARMAN
Describe, Express, Assert, Reinforce, (Stay) Mindful,
Appear Confident, Negotiate
This circuit is hijacked by substances.
This creates a feelings/belief that the substance is essential for survival.
What is the Reward Circuit
Systematically walking through the events from the beginning to the end of your last relapse. Walking through the euphonic recall and incorporating the consequences.
What is Play the Tape Forward
ABC PLEASE
Accumulate Positive Emotions
Build Mastery
Cope Ahead of time with emotional situations
treat Physical illness, balanced Eating, avoid mood-Altering substances, balanced Sleep, get Exercise
Physical, Intellectual, Emotional, Sexual, Material, and Time
Categories of Boundaries
GIVE/FAST
(be) Gentle, (act) Interested, Validate, (use an) Easy manner
(be) Fair, (no) Apologies, Stick to values, (be) Truthful.
This stress hormone strengthens your heart, and is enhanced by social contact and social support.
Also known as the cuddle hormone.
What is oxytocin
"Hang Ten" your cravings.
Hint: Allow yourself to feel the cravings and not letting them affect you.
What is Urge Surfing