Foundations
It's a useful skill when feeling too much or too little.
Grounding
Noticing the differences and similarities between something triggering now and something upsetting that happened in the past
Separating past from present
True or False: Emotions have no purpose
False. Emotions act as signals that something important is happening
The quality of being gentle, fair, and encouraging toward ourselves
Self- Compassion
Never disagreeing
difficult situations that remind us of bad things in the past and make it difficult to cope
triggers
Having a strong reaction to something in the here and now because it reminds you of something in the past
90/10 reaction
True or False: Emotions are completely voluntary
False. Emotions are involuntary, but we can make them more or less intense by how we think about them and react to them
Which is not a step toward healing?
Being unaware of the problem; avoiding the problem; being vaguely aware of the problem; clarifying the problem; empathically understanding the problem; self-medicating the problem; applying new knowledge to the problem; working through the problem; resolving the problem; effectively responding to once problematic situations.
Self-medicating
The range of physical and/or emotional experience that feels manageable
What is the window of tolerance?
a technique used to shrink intense feelings
dialing down,
True or False: Emotions are experiences "bundled" with thoughts, perception, sensations, and predictions
Tru
Which approach is not helpful for addressing trauma-related beliefs?
Challenge them; See if you can find exceptions to the old belief; Act them out; Identify 'thinking errors' like all-or-nothing thinking, jumping to conclusions, personalizing and so on; Identify healing-focused thoughts
Act them out
Being aware of your BASK is one way of determining if you're in your window of tolerance. What does BASK stand for?
behavior; Affect; Sensation; knowing
Which form of imagery would not be recommended for healing trauma?
Containment imagery, Peaceful Place Imagery, Reliving the trauma without interruption Imagery, Split Screen Imagery
Reliving the trauma imagery is not helpful for healing trauma
True or False: Shame is an emotion felt by people around the world in all cultures
True
I'm dreading an upcoming event. What technique can help me get through it in the healthiest way?
Make a Before, During, and After Plan
True or False: Being in touch with our feelings helps us stay and feel safer
True
Name 4 words the GIVE CARE acronym stands for
Gentle, Interested, Validating, Easy Mannered, Curious, Acknowledge context, Reflect before acting, Encourage