Row One
Actions that you engage in, such as binging, purging, restricting, exercising, care taking, lying, excessive shopping, etc.
A feeling of deep sympathy and sorrow for someone struck by misfortune, accompanied by a desire to alleviate the suffering.
What is compassion?
An emotion, fantasy/magical thinking, thought or behaviors that are part of your relapse pattern. These can be valuable learning experiences.
What are lapses?
an unhelpful behavior that is utilized to work through intolerable distress
What are maladaptive coping skills?
Limits people set in order to create a healthy sense of personal space
What are boundaries?
Interventions that reside inside of you, such as self soothing, self talk.
What are internal resources?
Interventions that reside outside of you, such as talking with peers.
What are external resources?
The ability to express your feelings in a positive and confident way without abusing and/or ignoring the rights of others.
What is assertiveness?
Situations, people, or places that you might encounter throughout your day (or things that happen outside of your body).
What are external triggers?
Includes thoughts or memories, emotions, and bodily sensations (for example, your heart racing).
What are internal triggers?
The intense painful feeling or experience of believing we are flawed and therefore unworthy of acceptance and belonging (Brené Brown, 2007)
What is shame?
When self criticism becomes exaggerated to the extent that a person can only think of themselves in negative and hateful ways.
What is self hate?
Acting out your behavior in a non-productive or destructive way.
What is relapse?
The unfolding effects of a behavior
What are natural consequences?
Not engaging in symptoms (restrict, binge, purge, self harm, substance abuse) and dealing with feelings in a positive way. Could include: being aware of places and situations that trigger your eating disorder and to be able to adaptively cope.
What is abstinence?
The ability to be aware of and sensitive to the experience and feelings of another person without having them communicated explicitly. This involves your ability to feel another person's discomfort, pain and hurt, to see others as real human beings with feelings.
What is empathy?
An unconscious process that protects an individual from unacceptable or painful ideas or impulses.
What are defense mechanisms?
A process of understanding emotional, cognitive, and behavioral processes and triggers that would heighten behaviors. Understanding self and what measures are needed to put into place in order to prevent behaviors or symptoms.
What is relapse prevention?
A thinking error or irrational thought(s) that you may use to make your behavior(s) seem rational.
What are cognitive distortions?
thoughts, feels, behaviors, and situations that negatively affect your commitment to abstinence
What are triggers?
Protect yourself from these! Decisions that at first seem to have little barring on someone struggling with symptoms or urges, but after further investigation may begin to see patterns. For example, a person who calls their mom before every meal and then would typically restrict and refuse supplement after, or going to a gas station to get gas when you are having high binge or use urges.
What are Apparently Irrelevant Decisions (AIDs)?
Occurs when you remember only the positive sensations and relief before, during, or immediately after acting on symptoms. By recalling only the immediate positive sensations, you increase the likelihood that you will act on the urge. Consequences, such as shame, backlash, and guilt are never considered.
What is immediate gratification?
The changes in your thoughts, beliefs, and behaviors when you have struggled or lapsed in your symptoms. When you experience this, the following emotions could arise: shame, hopelessness, and anger at self or others, fear, sadness. Thoughts of inadequacies, failure, or inability to succeed in recovery, and other negative beliefs could occur.
Positive changes in thoughts, feelings, and/or behaviors that help you deal with a risk factor or avoid a lapse. These may be general such as, talking it out with a friend when you are experiencing intense emotions or urges rather than “stuffing them down” or using behaviors. They might need to be specific to the trigger, such as someone who is struggling with high binge urges going to eat at a buffet or if you are going home for the holidays you might need to have a specific plan in place to help you cope with your crazy Aunt Sandy.
What are Adaptive Coping Responses (ACR)?
the ability to recognize the intense painful feeling we are flawed and therefore unworthy of acceptance when we experience it and move through it in a constructive way that allows us to maintain our authenticity and grow from our experiences (Brené Brown, 2007).
What is shame resilience?