Brain & Body
What happens to our forebrain when we’re emotionally hijacked?
Our forebrain goes offline, making it harder to think clearly, solve problems, make good decisions, and control our impulses.
What is the first step in the Resilience Model?
Triggering Event
Give an example of a loving-kindness phrase.
May I be safe. May I be kind to myself. May I be peaceful. May I have courage. May I accept myself as I am.
What is the purpose of distress tolerance skills?
To help us get through difficult emotions without making the situation worse.
What is the purpose of mindfulness?
Mindfulness helps us stay present and aware of our thoughts, emotions, and body sensations without judgment, so we can respond intentionally instead of reacting impulsively.
Name one body sensation that tells you you’re becoming dysregulated.
Racing heart, Tight chest, Shaky hands, Clenched jaw, Muscle tension, Sweating, Upset stomach or "butterflies", Lump in your throat, Fast or shallow breathing, Feeling hot or flushed, Headache, Restlessness or fidgeting, Feeling frozen or numb, Tight shoulders, Dizziness
What is the purpose of the Resilience Model?
To help you understand what happens to your brain under stress and how to manage the effects to get you back online as quickly as possible.
What are loving-kindness phrases?
Kind and compassionate statements we say to ourselves to promote self-compassion and emotional well-being.
Name three distress tolerance skills.
Deep breathing, taking a walk, using cold water or ice, listening to music, grounding, taking a break, or talking to a trusted person.
Name three mindfulness techniques.
Deep breathing, 5-4-3-2-1 grounding, body scan, five-finger breathing, mindful eating, mindful walking, or loving-kindness meditation.
What part of the brain is responsible for our emotional reactions?
Amygdala
Labeling your emotions can decrease their intensity by how much?
70%
Why is repetition important when learning new coping skills?
Repetition strengthens neural pathways, making the skills easier to remember and use when emotions become intense.
True or False: Distress tolerance skills solve the problem that's causing your emotions.
False. They help you manage the emotion so you can think clearly and solve the problem later.
True or False: Mindfulness is about getting rid of your emotions.
False. Mindfulness is about noticing and accepting emotions without immediately reacting to them.
What do emotions communicate to us?
Emotions communicate that something important is happening and provide information about our needs, values, goals, or environment. They signal us to pay attention—but they don't get to make our decisions.
What is resilience?
The ability to adapt, recover, and bounce back from difficult emotions, challenges, and setbacks in healthy ways.
Why do we practice loving-kindness phrases?
They help challenge negative self-talk, strengthen healthier thought patterns, and build self-compassion.
How do you know a distress tolerance skill is working?
Your emotional intensity decreases, your body begins to calm, and your forebrain comes back online so you can think more clearly.
How can mindfulness help when you're becoming emotionally hijacked?
It helps you slow down, recognize what's happening, and choose how to respond instead of reacting impulsively.
How do you know your forebrain is back online?
When you can think clearly, make thoughtful decisions, consider different perspectives, and choose how to respond instead of reacting impulsively.
Sensations are the physical feelings you notice in your body (like a racing heart or tight chest), while emotions are the feelings you experience (like anger, sadness, fear, or joy). Sensations are often your body's way of signaling an emotion.
What does it mean to "rewire your brain"?
To change the brain by repeatedly practicing healthier thoughts, behaviors, and coping skills.
What is the difference between distress tolerance skills and unhealthy coping skills?
Distress tolerance helps you manage emotions in healthy ways without causing harm, while unhealthy coping skills may provide temporary relief but often create bigger problems later.
What is the difference between mindfulness and distress tolerance?
Some skills fit into more than one category depending on why you're using them.
For example:
The skill can be the same, but the purpose changes.