Emotional Regulation Skills
This is a technique that helps the nervous system to relax.
What is deep breathing?
This is ignoring what is true to avoid negative emotions.
What is denial?
This is changing negative self-talk to positive self-statements.
i.e. I can try it a different way until I get it right. vs I can NEVER get it right.
What is reframing?
What is the fight response?
This is the brain hormone that we experience when we achieve a goal or eat good food. Also known as the "reward chemical".
What is dopamine?
This is a strategy to help you stay in the present moment.
What is mindfulness?
This is taking your anger or frustration out on others for choices you made.
What is projection?
These are statements that you read or say about the beliefs or goals that you want to see come to life.
What are positive affirmations or manifestations?
This is running away or disconnecting to avoid confronting a trigger.
What is flight?
This is the brain hormone that we experience when we cuddle our pets or loved ones. Also known as the "love hormone".
What is Oxytocin?
This is the opposite of shame and guilt.
What is self-compassion or self-love?
This is making explanations or exceptions for what is unacceptable.
What is rationalization.
This is saying one thing but doing another.
What is cognitive dissonance?
This is feeling stuck and not responding. May feel numb, dazed, or distracted.
What is the freeze response?
This is the brain hormone we experience when we walk in nature, use deep breathing, or meditate...think SERenity.
What is serotonin?
This is what happens to our brains when we learn new skills or replace bad habits.
What is rewiring the brain or neuroplasticity?
This is making light of serious situations or to avoid negative consequences.
What is minimization or minimizing?
These are faulty thinking patterns like all or nothing thinking, catastrophizing, and personalization.
What are cognitive distortions.
This looks like people-pleasing to avoid conflict and ensure a sense of safety.
What is the fawn response?
This is the brain hormone we experience when we exercise, watch a comedy, expressing our creativity. Think of things we do to END our pain.
What is endorphin?
What is distraction?
This is actively ignoring situations or intentionally not addressing the root of the problem.
What is avoidance?
These are relaxation or mindfulness exercises to help your mind settle.
What is meditation?
This is a way to feel grounded when you experience the stress responses.
What is deep breathing, meditation, taking a walk, distraction-5 senses grounding, splashing cold water on face, or anything that engages your 5 senses?
Name an activity you can do to hack oxytocin.
What is spending time with a good friend, help others, playing with our pet, hugging someone we love?