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Anchoring
Distress Tolerance
Self-Compassion
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100

What is known as a way to anchor ourself using our senses?

5-4-3-2-1

5 you see Visual

4 you touch

3 you hear

2 you smell

1 you Taste




100

What is known as a popular phrase of Dan Siegel?

Name it to tame it or Name it to frame it

100

What are known as self-compassion practices

General self - compassion guided practices - brings in 3 components: self kindness, common humanity and mindfulness. 

Tender guided practice - accept self and difficult emotions

Motivating guided practice -can motivate you to reach a goal or make a change

self-compassion.org


100

What are known as ways to release anger, frustration 

Write out and rip up

Write out and burn safely

Throw rocks into water

Break twigs found on ground

Talk to someone

Sing loudly


100

What are known as the three types of empathy?

Cognitive, Emotional and Compassionate


200

What is known as a method to anchor ourselves while sitting?

Roots into ground

Feet solid on ground and feel bum in chair

Posture

Breathing techniques

PMR

200

What is known as TIPP

Temperature

Exercise

Paced breathing

Paired muscle relaxation

Note: These do not address root cause

200

What is known as how might you treat a friend practice

Use same tone and comfort with yourself

How do you think things might change if you treated yourself in the same way you typically treat a close friend when they’re suffering?


200

What are known as somatic ways to explore an emotion

Name the colors, textures, size, smell, taste, metaphors

200

What are known as safety behaviours?

  • Check pulse on watch etc.
  • Go online
  • Having to have people nearby or around you
  • Not leave house
  • Carrying safety items… meds(if scheduled makes sense), phone – inventory of why you have these with you at all time.
  • Reassurance seeking about health and safety (from others and self) Body scan or checking
  • Ruminating (overthinking).. honing in and hooking in on it… feels like solving but focus on problem than solution
  • Self-talk (remind self safe etc.. tells brain there is something to fear)


300

What are known as breathing techniques to ground us?

nostril

Box

Belly

4-7-8

Lions breath

Pursed lips

300

What are known as non-engagement strategies

I am feeling anxious right now

maybe, maybe not

This is uncomfortable and I can get through it. 

I can do anything for 90 seconds

I have done this before


300

What is known as self-compassion break language

This is a moment of suffering

Suffering is part of life

May I be kind to myself


300

What are known as visualizations to release emotions

Cloud

Train

Leaf

Elevator


300

What is known as a limit, edge or border that defines you as separate from others and promises integrity(what are the 8 types)

Boundaries

physical, emotional, intellectual, spiritual, material, time, sexual, and social. 

400

What is known as dropping the anchor?

Feel and notice sensations in body.. allow whatever you are feeling to be there.. 

sensations in hands, palms, beating of heart etc. 


400

What are known as vagus nerve techniques

hum

gargle

sing

chant

massage

ice

400

What are known as examples of Self-compassion through writing

A)Which imperfections make you feel inadequate?

B) Write a letter to yourself from an unconditionally loving imaginary friend

C) Feel the compassion as it soothes and comforts you.

400

What are known as a comforting place imagery

Nature

Favorite place



400

What are known as the 5 conditions for secure attachment

Safety

Seen and known

Comforted

Valued

Supported

500

What are known as tools to reduce mental clutter that gets in the way of anchoring us?

  • Unrelated thoughts pull you away from present moment
  • Anxiety can't happen in present moment.. this comes from past or future..
  • Practice defusing ex. … I am having thought I am going to die… I am having thought I need to check my pulse. take observer stance
  • Unwelcome party guest.. anxiety can co-exist without kicking them out.. if you focus on them .. they will still be there and you will have a bad time
  • Step away from thought
  • Name the story… not good enough story. A story, not necessarily a truth
  • Refocus attention – what were you paying attention to before? Can bring feelings with you while doing that.
  • Internal locus of control - identify ways we are engaging in a harmful narrative, our language and thoughts.. taking ownership of our language. 
  • self-efficacy - see challenge at a different angle.. treat self like a friend to increase this


500

What are known as bilateral stimulation techniques

tapping

havening

butterfly hug

500

What is known as supportive touch

Hand on Heart

Hand on cheek

Cradle face in hands

Stroke arms

rub chest

hand on abdomen

cupping one hand in the other in your lap

500

What are known as fun things to do to fill your cup up?

Sing, Dance, Game, Pets, People, Nature, Movement


500

What are known as the 8 components of health

Physical, emotional, mental, social, spiritual, financial, sexual, environmental