Trauma
DBT
Emotional crises
thinking errors
DU JOUR
100

physically changes brain specifically memory

PTSD

100

Hungry, Angry, Lonely, Tired?

HALT

100

Positive coping statements name 3

This moment will pass, I can use coping skills, I have overcome problems before, I can ride this wave...ETC

100

Cognitive Distortions

Are irrational and extreme ways of thinking that can maintain mental and emotional issues. Anxiety, low mood, worry, anger management issues are often fueled by this type of thinking.

100

What is happiness?

a by product of living according to your values

200

T or F Memories change over time?

True

200

What is IMPROVE

Imagery, meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement

200

Gratitude exercizes name 3

keep a gratefulness journal, Give a thank you nots, think about the good things that happen, walk in nature and notice what you see, smell, hear

200

What comes first thoughts, feelings, actions?

Thoughts

200

should I resist or accept my craving?

Accept

300

T or F memories soften or change over time?

True

300

TIPP

Temperature, Intense exercise, Paced breathing, progressive muscle relaxation.

300

what is black and white thinking?

Always, never, every, no good.  thinking in absolutes

300

How do thinking errors affect anxiety?

Mind reading, catastrophizing, black and what thinking patterns etc

300

What are values?

our values are the things that you believe are important in the way you live and work.

They (should) determine your priorities, and, deep down, they're probably the measures you use to tell if your life is turning out the way you want it to.

400

What are flash backs

vividly remembering a past event physically re-experiencing

400

WISE mind is

Thinking about a problem from both the rational and emotional sides of our brain in order to see the problem in perspective

400
Why is black and what thinking ineffective

makes everything worse all the time, its a distortion. Its a lie

400

What are our thinking errors?

blaming, shoulds, self blame, emotional reasoning, fortune telling, etc

400

Does 'willpower' work?

no

500

what is dissociation

Not being present in your body, frozen in time we tend to try and process experiences by re living them until they become a part of our present and no longer haunt us.

500

URGE surf?

  1. Trigger: This is the inciting incident that causes your craving to emerge. Sticking with the food example, let’s say the trigger is seeing freshly-baked cookies in the kitchen. 

  1. Rise: After the trigger, the urge kicks in and feelings of craving increase rapidly. 

  1. Peak: The peak is the point of maximum craving. 

  1. Fall: After the peak, you’ll notice that your urges start to decline until they’re eventually no longer there. 

 

500

What is assertive?

Saying what I need in a calm but firm manner.

500

catastrophizing?

What if thinking making mountains out of molehills.

500

Coping skills

Identify the cause, meditate, Work out, Let it out, avoid triggers, exercise