TYPES OF TRAUMA
A trauma caused by one big scary or dangerous event happening suddenly.
What is a distinct traumatic event?
When your brain replays the trauma through nightmares, memories, or acting it out.
What is re-experiencing or reenactment?
This approach calms the body first using breathing, movement, grounding, or music.
What is a bottom-up approach?
The cognitive triangle shows how thoughts, feelings, and ______ are connected.
What are behaviors?
Paying attention to right now with curiosity, not judgment.
What is mindfulness?
A grounding skill where you name 5 things you see, 4 you can touch, etc.
What is the 5-4-3-2-1 technique?
Trauma from not having enough resources like food, safety, or stable housing.
What is poverty-related trauma?
When you shut down, zone out, or feel nothing to stay safe.
What is numbing or dissociation (hypoarousal)?
This approach helps the mind think differently using CBT skills, thoughts, and problem-solving.
What is a top-down approach?
Thinking “Nobody likes me” affects how you feel and act. What part of the triangle is that?
What are thoughts?
Replacing “I’m stupid” with “I made a mistake but I can learn” is called _______.
What are accurate and helpful thoughts?
Taking a break before reacting uses which part of the brain?
What is the thinking brain (prefrontal cortex)?
When someone grows up around fights, shootings, or dangerous neighborhoods.
What is community violence trauma?
When trauma makes you believe things like “I’m bad” or “No one cares.”
What is negative thinking patterns?
Name a bottom-up skill: deep breathing, grounding, drumming, pacing, or sensory tools.
What is regulating the body?
Feeling sad or anxious because of a negative thought fits what part of the triangle?
What are feelings?
Saying “I can handle this,” “I’m safe,” or “I can calm down” is an example of _______.
What is positive self-talk?
Listening to your cool-down plan is an example of what type of coping?
What is self-regulation?
Trauma passed down through groups because of events like slavery, genocide, displacement.
What is historical trauma?
When your body is jumpy, loud, quick to anger, or always on alert.
What is hyperarousal or being in survival mode?
Name a top-down skill: journaling, reframing thoughts, or talking about feelings.
What is using your thinking brain?
Walking away, shutting down, or getting mad fits what part?
What are behaviors?
Calming your body with drumming, playlists, or rhythms uses what system?
What is music for regulation or bottom-up soothing?
Using drumming, movement, or sensory items when triggered is what kind of skill?
What is a bottom-up skill?
When trauma affects several generations in a family — behaviors, fears, and emotions get passed down.
What is multigenerational trauma?
Trauma can affect thoughts, feelings, and behaviors all at once. What is this whole group of symptoms called?
What are trauma clusters or trauma responses?
Why is it important to use BOTH bottom-up and top-down approaches?
Because trauma affects both the body and the brain.
Changing your thoughts to accurate and helpful ones can change your feelings and behaviors.
What is CBT or cognitive restructuring/reframing?
When you notice your breath while listening to slow beats, this is using two skills at once. Which two?
What are mindfulness and music regulation?
Using the cognitive triangle, talking through your thoughts, or reframing is what kind of skill?
What is a top-down skill?