Triggers
What is a trigger?
A trigger is something that elicits an emotional or psychological response. Triggers can be anything that brings on or worsens symptoms.
What are some anger coping skills?
Use diversions. Take a time-out. Know your warning signs. Be aware of triggers. Practice deep breathing. Keep an anger log.
What are "must" or "should" statements?
unwritten rules or expectations for how people think they should behave that are not based on facts.
What is distress tolerance?
the ability to experience and endure emotional distress without engaging in unhealthy or impulsive behaviors.
What is emotional regulation?
The ability to manage and respond to one's emotions in a healthy and adaptive way.
What are some common triggers?
Financial challenges, work, public speaking, running late, losing important things, taking a test, etc.
What is box breathing?
inhale for 4 seconds, hold for 4 second, exhale for 4 seconds, hold for 4 seconds.
What is all or nothing thinking?
The world is seen in extremes with nothing in-between.
What are some distress tolerance activities?
body-moving activities. socializing activities. in-the-moment activities. sensation-focused activities. relaxing activities. emotional expression activities. thought-challenge activities.
Triggers effect both __________ and ____________.
emotions and behavior
What is the extended exhale?
first notice your breathing pattern without changing it. On the next breath, take a longer exhale.
What is catastrophizing?
focusing on the most extreme and distressing possible outcome; assuming the very worst will happen.
Why is distress tolerance important?
Reduces impulsive behaviors. Improves emotional well-being. Promotes healthy relationships. Facilitates behavior change.
What are the 4 trigger/trauma responses?
Fight, flight, freeze, and fawn
What is belly breathing?
Taking big deep breaths, making sure the stomach rises and falls with each breath.
What is an overgeneralization?
a single distressing event is seen as a never-ending pattern. When something bad happens, it is assumed that it will happen again and again.
What is a cost-benefit analysis?
a technique used to change bad habits in which one weighs the costs of the behavior against the benefits, and compares it to the costs and benefits of an alternative behavior.
How does our body respond to triggers?
increased/decreased heart rate, headache, muscle tension, sweating, shaky, nausea, vomiting, chest tightness, dizziness, difficulty speaking, grinding teeth, shoulder pain, back pain, neck pain, clenched jaw, increased blood pressure, body aches, becoming tearful, flushed cheeks, stress rash, fidgeting or having trouble sitting still, numbness, limbs feel heavy, tingling in hands/feet, holding breath, diarrhea, constipation, shortness of breath, increased/decreased appetite, low/high energy, sleeping too much, difficulty falling asleep, difficulty staying asleep, getting sick frequently, dry mouth, and blurred eyesight.
What are the 4 zones of regulation?
Red, blue, green, and yellow
What is emotional reasoning?
When the person's feelings determine what they think or believe, even when there is no "hard" evidence to support it.
What does ACCEPTS stand for?
Activities. Contributing. Comparisons. Emotions. Pushing away. Thoughts. Sensations.