Have you been listening?
What is the first question in "check the facts"
What event triggered my emotion?
What does Contributing ask you to do?
Do something that allows you to focus on another person.
• Ask a friend about their day. • Make a gift for a loved one. • Volunteer. • Send a thoughtful card.
Urge surfing is a technique for __________
managing unwanted behaviors.
Give an example of Opposite action for angry
instead of fighting/yelling/arguing --> talk quietly and behave politely
When are attachment styles created?
Attachment styles are established in childhood and strongly impact romantic relationships throughout life.
What does "playtime" mean?
Time to allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, to help make new connections in the brain.
The acronym ACCEPTS outlines seven techniques for...
distracting yourself from distressing emotions until they pass.
What are two things urge surfing can be helpful for?
Anxiety
Depression
Craving/Substance Abuse
Anger
What does "Downtime" mean?
Time when we can be non-focused, without any specific goal, to let our mind wander or simply relax, to help the brain recharge.
What tells you someone has an Avoidant attachment style?
overly rigid, guarded, and distant
uncomfortable with emotions and conflict
difficulty expressing needs and wants
T/F: Most people have a primary attachment style, but it’s common to have some traits from other styles.
True
Give 2 examples of sensations you can create
Cold shower, holding ice, drinking something hot, eating something spicy/sour.
What are 2 other skills to use in addition to urge surfing?
Managing triggers (using coping skills) and delay and distraction
Name 3 ideas of activities for "paying attention to positive events"
Have a good unrushed meal
visit a local attraction like a zoo or museum
have a picnic
watch a movie
go for a walk
give yourself a relaxing night in
visit with family or friends
put on headphones and do nothing but listen to music
try a new hobby
What tells you someone has Anxious-Avoidant attachment?
tendency toward emotional extremes
difficulty maintaining healthy boundaries
prone to high-conflict relationships
Alternates between anxious and avoidant attachment. Simultaneously desires and distrusts intimacy with their partner, resulting in contradictory, inconsistent behavior.
Thoughts in ACCEPTS asks you to what? And please give an example.
Use a mental strategy or an activity to shift your thoughts to something neutral.
• Starting with the letter “A,” name objects around you that start with each letter of the alphabet. • Count a specific object around you (e.g. bricks, trees…) • Sing a song out loud or recite it in your head.
The E part of ACCEPTS stands for what? And please give an example
Emotions
Sad? Watch a happy movie
Anxious? practice deep breathing
Angry? Go for a walk
Explain how to practice urge surfing (3 steps)
Acknowledge the urge
Notice your thoughts and feelings without trying to change or suppress them
Remind yourself- its okay/natural, not a must, some discomfort is okay, urge is temporary
What are the 7 different "times" discussed with healthy minds?
Physical, Focus, Connecting, Playtime, Downtime, Time In, Sleep Time.
What tells you someone has a Secure attachment style?
committed to relationship, but independent
attentive, affectionate, and accepting
able to handle and resolve conflict
What does PLEASE stand for?
PL- Treat Physical Illness
E- eat healthy
A- avoid mood altering drugs
S- Sleep well
E- Exercise
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations.
What are the 4 stages of urge surfing?
trigger, rise, peak, fall
What are the 4 emotional regulation skills we discussed?
Opposite action, PLEASE, Check the facts and paying attention to positive events.
What are the 4 attachment styles
Secure, Anxious, Avoidant, Anxious-Avoidant(Disorganized)