Coping skills
creating music and martial arts are examples of
coping skills
we will never be able to change who we are based on our trauma.
emotion
chest feels tight and mind is racing
panic
"I know that I will fail my permit test."
fortune telling
WHAT IS IN YOUR IMMEDIATE CONTROL?
It's Friday afternoon, and you've been excited all week because several classmates have been talking about a birthday party happening over the weekend. During lunch, you overhear people making plans, but no one asks you to come. As the day goes on, you notice yourself wondering why you weren't invited.
That night, you see pictures and videos from the party on social media. Everyone appears to be laughing, having fun, and spending time together. Your stomach sinks. You begin thinking:
box breathing helps find
regulation or control
We are capable of controlling ourselves.
fact
shoulders are tight and actions are reactional and impulsive
anger
she must be thinking about me
mind reading
WHAT IS IN YOUR IMMEDIATE CONTROL?
For the past two months, you've practiced nearly every day for your sport. You've stayed after practice, worked on your weaknesses, and even spent weekends training. Before today's game, you truly believed this would finally be your chance to start.
When the lineup is announced, another teammate is chosen instead. During the game, you only play a few minutes. While sitting on the bench, you watch the starter make several mistakes, yet the coach leaves them in the game.
5,4,3,2,1 is helpful to achieve what?
Present minded awareness
Trees can actually talk
Trees in a forest share nutrients and communicate distress signals—such as warning nearby trees of invading insects—through an underground network of fungi
isolating and closed off
depressed
I will either have an entirely good day or an entirely bad day
all or nothing
Over the last few days, you've noticed that several classmates stop talking whenever you walk into the room. One of your friends quietly tells you that people have been spreading rumors about you after something you supposedly said. They aren't sure exactly what was said, only that "people are talking."
The more you think about it, the angrier you become. You begin replaying every conversation you've had that week, trying to figure out who started it. You stop paying attention in class because you're constantly watching everyone around you, wondering who can be trusted.
opposite action is?
reframing a thought or action to be the reverse of first choice or impulse
all of our choices define us
emotion
jittering, overthinking, numbing sensation in hands
anxiety
most people are unfriendly
overgeneralizing
For several months, there has been increasing tension at home. Your parents argue frequently, and when they aren't arguing, everyone seems stressed. Sometimes one parent vents to you about the other. Other times, you feel like you have to keep your younger siblings distracted so they don't notice what's happening.
You begin taking on more responsibilities around the house because you believe if you can just help enough, maybe everyone will stop fighting.
Even though no one has asked you to fix things, you secretly feel responsible for everyone's happiness.
You stop spending time with friends because you don't want to leave your family alone.
DBT stands for what and helps do what?
dialectical behavioral therapy and helps with emotional regulation overall
"we are not our thoughts..."
fact
reflective, content and present
calm
everytime it happens, it is because of them!
blaming
Over the past year, you've worked incredibly hard to become the kind of person you want to be. You've improved your grades, started taking better care of yourself, practiced a hobby you love, and become more confident than you used to be.
Despite all of that growth, there's one person whose opinion still seems to matter more than anyone else's. It could be a close friend, someone you're dating, a parent, or someone you admire.
Recently, they began acting differently. They text less often, seem distracted when you're together, and don't compliment or encourage you the way they used to.
Almost immediately, you notice yourself changing.
You stop enjoying your hobbies because you wonder if they're "good enough."
You compare yourself to everyone else.
You replay conversations in your head searching for mistakes.
You begin believing your confidence only exists when someone else approves of you.
Without realizing it, you've slowly handed someone else the responsibility for your self-worth.