strength
"the one you feed will win"
The two wolves allegory
How does trauma affect memory?
Traumatic memories are more vivid than regular memories.
Should I be able to solve all my problems by myself? Why or why not
Recovery is a 'we' thing I can't but we can We are better humans when we work together. trying to solve all my problems myself can lead to isolation.
on the mask how do we know if we are healthy?
When the outside matches the inside.
What does HALT stand for
Hungry Angry, Lonely Tired its what I have to keep track of in order to stay calm and not be triggered
how do I create happiness
By making small changes 1% every day will net a big change
Give me an example of trauma
Any event I have difficulty processing
Is it better to accept or resist cravings?
Accepting the urge to use and not acting on it builds resilience resisting cravings prolongs the thinking about using period of time and intensifies it.
what is the difference between HIV and AIDS?
HIV is the precursor to Aids. AIDS is an immune defiecency that causes the carrier to become ill
describe urge surfing
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 the benefit of slowing emotions down
careful emotional processing leads to resilience, makes you more intentional, and less reactive
How does trauma affect relationships?
overwhelming fear, triggers, tolerating abuse, becoming abusive, people pleasing, struggles with boundaries, busyness, jealousy
how long will an urge last before it starts to dissipate?
15-30 minutes
What is hepatitis C
Blood borne illness 500,000 people die from it each year caused by liver disease
TIPP skill
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation
why are values important for your happiness?
knowing values helps me know what my priorities are. Not keeping my values and priorities bring feelings of shame and guilt.
this skill is good for trauma responses, its very smart....
WISE mind.
Name the thinking errors
Black and white thinking, overgeneralization, exaggeration, catastrophizing, minimization, Downplaying the positive, ignoring the good, Negative labeling, Mind reading fortune telling, emotional reasoning, should statements, self blame, other blame, magical thinking.
this is a secondary emotional response
Anger
IMPROVE skill
Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement
vulnerability is it a weakness or a strength? and why
Its a strength. hiding secrets makes me live in fear, the courage to tell the truth frees me to live the life I want and gives other people the strength to also be vulnerable.
the nerve that connects brain and body
vagus nerve.
This thinking error makes it ok for me to do what I want?
What is justification
stages of addiction?
Initial use
Abuse
Tolerance
Dependence
Addiction
Relapse
ACCEPTS skill
activities, contributing, comparisons, emotions, push away, thoughts, sesnsation