Vocab
Presenting yourself to the things that cause you discomfort and learning to handle the anxiety without engaging in a safety behavior
Exposure and Response Prevention
Thinking in extremes and not recognizing shades of grey.
All or Nothing Thinking (B&W)
Attempts to prevent oneself from experiencing distressing memories, thoughts, feelings or external reminders of the event.
Avoidance
Paying attention on purpose in the present moment nonjudgmentally
Mindfulness
How much should your anxiety reduce by before you end a trial?
At least by half **
The three components of the CBT triangle
Thoughts, feelings, behaviors
What does PMR stand for and when do we use it?
Progressive muscle relaxation; for meditation, destressing, and sleep purposes
The idea that the mastery of one exposure can result in the mastery of multiple similar exposures in different settings
Generalization
You assume that you know what someone else is thinking or feeling.
Mind Reading
Aggressive, reckless or self-destructive behavior, sleep disturbances, hyper-
vigilance or related problems
Hyper arousal
Changing cognitive distortions to more realistic thoughts
Thought Challenging
What is it called when you engage in a safety behavior or distraction during an exposure?
A mistrial
The three pillars of behavior activation
Routine, Valued, Enjoyable activities
What is the difference between fear and anxiety?
Fear is a response to an actual, dangerous threat, and anxiety is a response to a “false alarm” when no real danger exists
The three common responses to fear and/or anxiety:
Fight, flight, or freeze
You magnify the negative so that they seem more important and problematic and also minimize the positives so that they hold less weight or influence.
Magnification/ catastrophizing
Spontaneous memories of the traumatic event, recurrent dreams related to it, flashbacks or other intense or prolonged psychological distress
Re-experiencing symptoms
Controlling your breathing to use your diaphragm and exhale for longer than you inhale for
Respiratory control/Breathing Retraining
How long do you wait in-between trials to provide an extra buffer for habituation?
Until your anxiety returns to your baseline
What are the two core components that are involved in Prolonged Exposure Therapy
Imaginal exposure & In Vivo exposure
How many maladaptive schemas are identified in Schema Therapy?
18
The diminishing of a physiological or emotional response to a frequently repeated stimulus.
Habituation**
You feel responsible for something that isn’t your fault and isn’t entirely under your control.
Personalization
Feelings may vary from a persistent and distorted sense of blame of self or others, to estrangement from others or markedly diminished interest in activities, to an inability to remember key aspects of the event.
Alterations in Mood and Cognitions
Skills used to refocus yourself back on the present moment as opposed to worrying about the future or rumination in the past; also used for panic symptoms.
Grounding skills
Why is it important to do trials in repetition?
The more frequently and within relatively short succession we can engage in trials, the faster we learn it is not dangerous.
What are the four modules of DBT?
Mindfulness; Distress Tolerance; Emotion Regulation; and Interpersonal Effectiveness
What makes up a SMART goal?
Specific, Measurable, Attainable, Realistic, Timely
The process of revisiting the traumatic memory, repeated recounting it aloud, and processing the revisiting experience
Imaginal Exposure
You assume your negative emotions reflect the way things are.
Emotional Reasoning
Experiences of feeling detached from one’s own mind or body.
Depersonalization
Engaging in active coping to combat avoidance patterns
TRAP/TRAC(K) **
Why is it so important to not engage in safety behaviors, distractions, or coping skills while engaging in an exposure trial?
Engaging in safety or anxiety reducing behaviors during an exposure trial reinforces that the exposure is dangerous and cannot be tolerated; the goal is to learn that it is not dangerous and is tolerable
What are the 6 core processes of ACT?
Present Moment Awareness; Cognitive Defusion; Self-As-Context; Values; Acceptance and Willingness; and Committed Action. **
These are enduring and self-defeating patterns that typically begin early in life. These patterns consist of negative/dysfunctional thoughts and feelings, have been repeated and elaborated upon, and pose obstacles for accomplishing one's goals and getting one's needs met.
Schemas
The worst, single traumatic event that PTSD symptoms are most closely associated with is defined as ___.
Index Trauma
When a person is focusing only on the negative aspects of a situation and filtering out all of the positive ones.
Mental Filter
Experiences in which the world seems unreal, dreamlike or distorted.
Derealization
This is where we can observe our thoughts and see them for what they are – just products of our busy minds.
Cognitive Defusion
A list of objects and situations that an individual fears or avoids that are graded or rank-ordered in their ability to elicit anxiety.
Exposure Hierarchy
What are the three basic classes of techniques used in Schema Therapy:
cognitive, experiential, and behavioral**
A sensory recollection of traumatic experiences related to pain, discomfort, tension, and arousal.
Body Memory