THERAPIST VS. BRAIN
Brain: “I'm going to fail and then everybody is going to hate me.”
Therapist: “That’s called ___.”
What is fortune telling?
No one likes me.
What is a story?
This breathing technique involves inhaling, holding, exhaling, and holding again for 4 seconds each.
What is box breathing?
These statements start with a personal pronoun to express feelings without blaming others.
What are I statements?
This secondary emotion often masks more vulnerable feelings like sadness or hurt.
What is anger
Brain: “They hate you.”
Therapist: “That’s called ___.”
What is mind reading?
I didn't get the job.
What is a fact?
This type of skill—like listening to music or painting—helps redirect your mind during acute stress.
What is distraction?
The practice of saying "no" to protect your time, energy, and mental well-being.
What are boundaries?
This emotion triggers the body's physical "fight, flight, or freeze" survival response.
What is anxiety?
Brain: “My accomplishments are less important than others'.”
Therapist: “That’s called ___.”
What is minimization?
I feel nervous.
What is a fact?
Internal or external events that suddenly bring on negative emotions or cravings.
What are triggers?
Crossing your arms, rolling your eyes, and turning away are examples of this type of message delivery.
What is nonverbal communication?
A complex emotion involving feelings of rejection, low self-esteem, or fear of being replaced by a rival.
What is jealousy?
Brain: “Everything is about to go wrong.”
Therapist: “That’s called ___.”
What is catastrophic thinking?
They think I'm annoying.
What is a story?
This technique focuses on taking a step back, observing the moment, and moving forward with your wise mind.
What is the STOP skill?
Fully concentrating, understanding, responding, and remembering what the other person is saying during a conversation.
What is active listening?
The heavy emotional state characterized by feeling defeated, completely drained, or unable to handle daily demands.
What is overwhelm?
Brain: “You always do this.”
Therapist: “That’s called ___.”
What is over-generalization?
I'll never get better.
What is a story?
This skill consists of using your 5 sentences to bring you back to the moment.
What is the 5-4-3-2-1 technique?
This interpersonal effectiveness acronym is designed to help you maintain and protect relationships while expressing your needs or setting boundaries.
What is GIVE?
G - gentle
I - interested
V - validate
E - use an Easy manner
Feeling a complete lack of connection, warmth, or hope about the future
What is numbness or despair?