Random Tidbits
What are the 4 responses to stress
What is: fight, flight, freeze, fawn
The 3 steps for managing emotions are
What is:
Awareness
Acceptance
Action/Coping
What does CBT stand for
What is:
Cognitive Behavioural Therapy
Kicking, "moving partner out of the way", punching, slapping, pinning down etc. are all examples of
What is: physical abuse
Using "I" statements to communicate wants/needs respectfully is an example of
What is: assertive communication
What do we NOT want friends to co-sign on when our anger is heightened
What is: our bullshit
Make it more; Make it less; Do nothing are examples of
What is: coping
Name 3 thinking errors
What is: Black and white thinking, justification, mind reading, catastrophizing, minimization, "should" statements, entitlement etc.
Withholding money, giving an "allowance", preventing partner from getting a job are all examples of
What is: financial abuse
Selective listener, insensitive listener, defensive listener, stage hogging are all examples of
What is: negative listening types
What are two coping strategies that can be used to get off "the swoop"
What is: take a time out, going for a walk, breathing exercises, splash face with cold water, ice cubes on the back of neck, phone a trusted person
Emotion stemming from a threat of danger to oneself or loved one (real or perceived)
What is: fear
What lens do we view the world through? (hint: think of the glasses)
What are:
Core Beliefs
Yelling, screaming, name calling, racial slurs, making fun of are all examples of
What is: verbal abuse
What are the 4 types of communication styles
What is: passive, aggressive, passive-aggressive, and assertive
What do ACE's stand for
What is: adverse childhood experiences
Three physiological signs that indicate someone is angry
What is: rapid heartbeat, shallow/fast breathing, sweating, clenched fists/jaw, red face, posturing etc.
What are the 4 steps to challenging thinking errors
What are:
Identify unhelpful thought
Match the thought to a type of thinking error
Check the facts
Flip it to a realistic thought
Ignoring, humiliation, gaslighting, and guilting are all examples of what?
What is: emotional abuse
Reduced tension, helps resolve problems, creates trust, increased confidence are all examples of
What is: the benefits of healthy communication
When our pre-frontal cortex (thinking part of our brain) goes offline, and our amygdala (survival brain) is activated - this is known as
What is: our lid is flipped
"I am bad" vs "I did something bad" is an example of
What is: shame vs guilt
Respond, React, Avoid comes after what in the CBT model?
What is: the Choice Point
"Men are less likely to experience sexual harassment, can walk alone at night without the fear of being sexually assaulted, and are generally paid more for work of equal value" are all examples of what
What is: male privilege
Reflect, take responsibility / keep the focus on you, and listening actively/improve are all key components of what
What is: an apology