Coping Skills
This method of paced breathing involves counting by fours to create a familiar shape.
The first part of the brain to develop, regulating essential life functions.
What is the brain stem?
This shape is used to illustrate the primary idea behind Cognitive Behavioral Therapy.
What is the triange?
I need to make a card for my friend. Her favorite color is pink. There are no pink cards. There is a red card and there is a purple card. The red has a cat on it, she likes cats, but the purple has a elephant on it, and she like's elephants too. But the red one is really a lot closer to pink- but the purple one looks prettier. But she doesn't even like pretty things- she likes simple things. Or maybe she likes to give the impression she likes simple things, but really likes pretty things. She may not even want a card, maybe she just wants a hug. If I give her a hug I need to make sure she isn't surprised. If I ask for a hug...
What is analysis paralysis?
A group of geese.
What is a gaggle?
When your brain says go up, so you go down.
What is opposite action?
When utilizing paced breathing, it's best to engage this balloon like body part.
What is the diaphragm?
I love you so much I hate you is an example of this foundational concept of DBT.
What is a dialectic?
If I don't get an A on this test I might as well have gotten an F.
What is black and white thinking?
This pioneering rap group had a special affinity for their Addidas shoes.
Who are Run DMC?
Like restoring an old photograph, this technique helps you see things a bit different.
What is cognitive reframing?
The part of your brain that initiates your stress response, a town crier of sorts.
What is the amygdala?
In ACT, this term refers to the skill of separating ourselves from our thoughts.
What is cognitive defusion?
If Lisa doesn't call me back, I won't know what to bring to the party. If I bring the wrong thing to the party everyone is going to be mad at me. If everyone is mad at me I won't have anyone to talk to. If I don't have anyone to talk to I'm just going to freeze. If I just freeze everyone will think I'm an idiot. If...
What is catastrophic future thinking?
If you just don't care, you're probably doing this with the body part at the end of your arms.
What is wave your hands in the air?
These are the words that make up the acronym TIPP.
What is temperature, intense exercise, paced breathing, and paired muscle relaxation?
Not fully developed until age 25-30, this part of the brain helps you think clearly and problem solve.
What is the frontal lobe?
Behavioral Activation is a foundational skill of what therapeutic modality?
What is Cognitive Behavioral Therapy (CBT)?
I can't get out of bed, it's like I weigh 1000 lbs.
What is leaden paralysis?
Although unable to gallop, this is one of the few species where the male gives birth.
What is a seahorse?
What is radical acceptance?
The two hormones most associated with your stress response.
What are adrenaline and cortisol?
According to Internal Family Systems (IFS) each of us is made up of a multitude of these, all of which are welcome.
What are parts?
When in this stress response, you put your needs last, and throw yourself under the bus to avoid upsetting the other passengers.
What is fawn?
Prior to the creation of the Constitution, this was the document outlining the scope of government for the country that would become The United States.
What is the Articles of Confederation?