Trauma
physically changes brain specifically memory
PTSD
Hungry, Angry, Lonely, Tired?
HALT
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
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.
What is happiness?
a by product of living according to your values
T or F Memories change over time?
True
What is IMPROVE
Imagery, meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement
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
What comes first thoughts, feelings, actions?
Thoughts
should I resist or accept my craving?
Accept
T or F memories soften or change over time?
True
TIPP
Temperature, Intense exercise, Paced breathing, progressive muscle relaxation.
what is black and white thinking?
Always, never, every, no good. thinking in absolutes
How do thinking errors affect anxiety?
Mind reading, catastrophizing, black and what thinking patterns etc
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.
What are flash backs
vividly remembering a past event physically re-experiencing
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
makes everything worse all the time, its a distortion. Its a lie
What are our thinking errors?
blaming, shoulds, self blame, emotional reasoning, fortune telling, etc
Does 'willpower' work?
no
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.
URGE surf?
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.
Rise: After the trigger, the urge kicks in and feelings of craving increase rapidly.
Peak: The peak is the point of maximum craving.
Fall: After the peak, you’ll notice that your urges start to decline until they’re eventually no longer there.
What is assertive?
Saying what I need in a calm but firm manner.
catastrophizing?
What if thinking making mountains out of molehills.
Coping skills
Identify the cause, meditate, Work out, Let it out, avoid triggers, exercise