Fear Brain vs. Real Brain
This is the kind of thought that says I'm going to choke."
What is a fear thought?
A breathing skill that helps calm your body.
What is deep breathing?
The first step in trying a new food.
What is looking at it?
You're at lunch and feel anxious - name one thing you can do.
What is use a coping skill (deep breathing, grounding, etc.)?
You have to swallow food for it to count as progress.
What is myth?
A more balanced thought to "I can't do this."
What is "I can try a small step" (or similar coping thought)?
Naming 5 things you see is part of this grounding skill.
What is 5-4-3-2-1 technique?
Smelling or touching food without eating it is called this.
What is food exploration?
You don't see a safe food - what's one option?
What is ask for something plain, modify food, or eat a safe backup?
Anxiety can decrease if you stay with it.
What is fact?
Fear brain tends to do this - make things seem better or worse than they are.
What is exaggerate (or catastrophize)?
This skill means staying with discomfort instead of avoiding it.
What is distress tolerance?
Trying something without swallowing still counts as this.
What is progress?
Someone comments on your eating - what's a response?
What is "I'm working on it" / "I'm okay" / set a boundary?
ARFID is just selective eating.
What is myth?
This type of thinking helps challenge fear brain.
What is realistic thinking?
Bringing a safe food to a new place is an example of this.
What is coping ahead (or planning ahead)?
Taking small steps over time is called this.
What is gradual exposure?
What is pause, breathe. take a break, or spit it out?
Small steps are important in recovery.
What is fact?
Saying "I've done hard things before" is an example of this.
What is a coping statement?
Saying "I don't have to like it, just try it" is this type of skill.
What is a coping statement?
Starting with safe food and making small changes is called this.
What is food chaining?
You're trying a new food and panic rises - what's one skill?
What is grounding, coping statement, or slowing down?
Avoiding fear makes it smaller over time.
What is myth?