Vocabulary
Parts to the cognitive triangle
Thoughts. Behaviors, Feelings
The ability to respond to the ongoing demands of experience with the range of emotions in a manner that is socially tolerable.
Behavior regulation
Not going to watch a movie because you know it will trigger you.
Emotional boundaries
Having nightmares or flashbacks
Re-experiencing the trauma
988
Expressing good things from your day/life
Graditude
Becoming aware of your feelings by naming items perceived by your senses.
Five sense technique
Opting for a high five or a fist bump over a hug.
Physical boundaries
Using drugs or alcohol to suppress negative feelings. Suppressing thought related to the trauma.
Avoiding trauma reminders
A measure of how much you like and respect yourself.
Self-esteem
Calling a friend, family member, 988, or other support resources.
Using your crisis plan.
Not engaging in a debate with your friends.
Intellectual boundaries
Loss of interest in activities, loss of memory related to the trauma, or feelings of isolation.
Negative thoughts or feelings
Focusing your awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.
Mindfullness
Asking yourself “Is my thought based on facts or feelings?” or “What’s most likely to happen?”
Challenging your thoughts
Say no to helping your friend move because you already have a doctor's appointment that day.
Time boundaries
Difficulty concentrating, risky or impulsive behaviors, or being quick to anger.
Hyperarousal
Refraining from engaging or being present with people, places, and things.
Isolation
Inhale for 4 sec, hold for 4 sec, exhale for 4 sec.
Deep Breathing
Not letting your cousin borrow your car.
Material boundaries
Stomach aches, sweating, or severe headaches when you think of the trauma.
Physical reactions