Thinking Errors
We use this thinking error when we try to make things seem smaller than they really are. Often, we will use words like, “just” and “only” to make what we did seem smaller.
Minimizing
This coping skill will involve doing something to keep your mind occupied and may include things like reading, games, cleaning, watching a movie, etc. It will give your mind a temporary break.
Distraction
Having no plan for change and likely not recognizing there is any problem. This is the starting point.
Pre-contemplation
The style of communication in which the primary goal is to avoid conflict. It may permit others to infringe on our rights.
This chemical plays a major role in the motivational component of reward-motivated behavior and is often referred to as our "happy" chemical.
Linking our present situation to a disastrous conclusion/ the worst possible outcome. We use "what-if's".
Catastrophizing
This coping mechanism may involve specific breathing techniques and visual cues. It may guided or alone.
Meditation
Considering change and starting to recognize there may be a problem and seeing the negative impact this problem may be having in your life.
Contemplation
The style of communication in which the primary goal is to get our needs met, even at the expense of others. This may use a lot of "you" and blaming statements.
Aggressive
Addictive drugs provide a shortcut to the brain's reward system by flooding the ________ (referred to as the brain's pleasure center) with dopamine.
Nucleus Accumbens
Statements you make to yourself about how the world ought to be and judge yourself and others based on that. Typically seen when holding yourself to excessively high standards.
Shoulds
This coping skill involves using body and senses to help stop dissociation (feeling numb or disconnected) and reduces the physicality of anxiety.
Grounding
Taking the first steps, creating a plan, and making change more of a priority. Options for change are explored.
Preparation
The manipulative style of communication in which our verbal message does not match our non-verbal message. People using this typically express their anger by subtly undermining the object (real or imagined) of their resentments.
Passive-aggressive
Dopamine interacts with another neurotransmitter that's involved with helping your brain learn and remember the satisfaction it experiences. This neurotransmitter is __________.
Glutamate
Polarized Thinking or All-or-Nothing Thinking
This coping mechanism requires you to be curious about your emotions, thoughts, and sensations. It also involves being accepting and non-judgmental of these emotions, thoughts, and sensations.
Mindfulness
Changing the behavior. We put our plan into practice and try alternatives to the behavior we are changing.
Action
The style of communication in which you are able to directly express your needs and wants, while also respecting others' needs and wants.
Assertive
A brain chemical (other than dopamine) released in the brain when stimulants are used.
Norepinephrine
You think of a single negative event as a never-ending pattern. You draw conclusions from on experience and extend it to all future experiences (applying one thing to the whole). Typically uses terms like "always", "never", "everyone", etc.
This coping skill is great in reducing the pressure of overwhelming emotions. It may involve journaling, allowing yourself to cry, listening to music that connects with you, yelling or screaming (not at others), etc.
Emotional Release
Sustaining change. New behaviors begin to feel more normal and we adjust our plan as needed. We may change our plan based on new obstacles.
Maintenance
All of the communication between people that do not have a direct verbal translation. They include body movements, body orientation, nuances of the voice, facial expressions, etc.
Non-verbal cues/ non-verbal communication
5-HTP is the building block of this brain chemical and can be taken in supplement form to boost this chemical naturally.
Seratonin