36 Questions
When triggered, which part of the brain takes over in fight, flight, or freeze mode?
The amygdala
What is the benefit of having a binder or cue cards with DBT skills in triggering situations?
They can help engage the rational mind, be effective, and self-soothe
What is the goal of using DBT skills in triggering situations?
To cope and deal effectively and skillfully
What is coping ahead?
Imagining oneself being successful in a triggering situation and repeatedly reading a script until it feels like second nature
What happens to neuro pathways in the brain as a result of repetition?
They become quick and automatic
What is the benefit of taking a moment to pause and regroup when triggered?
It allows for the opportunity to choose a skillful response and return to the situation when the nervous system is relaxed
What is the result of practicing DBT skills with repetition?
They become the more natural way of responding
What is the role of cue cards with DBT skills in triggering situations?
To help engage the rational mind, be effective, and self-soothe
What happens to the rational and intellectual part of the brain when triggered?
It shuts down
What is the benefit of being aware of triggers and signs of being in fight, flight, or freeze mode?
It allows for the opportunity to choose a skillful response and return to the situation when the nervous system is relaxed
What is the role of coping ahead in managing triggers?
To cope and deal effectively and skillfully
What is the role of repetition in practicing DBT skills?
To make them the more natural way of responding
When triggered, which part of the brain takes over in fight, flight, or freeze mode?
The amygdala
What is the benefit of having a binder or cue cards with DBT skills in triggering situations?
They can help engage the rational mind, be effective, and self-soothe
What is the goal of using DBT skills in triggering situations?
To cope and deal effectively and skillfully
What is coping ahead?
Imagining oneself being successful in a triggering situation and repeatedly reading a script until it feels like second nature
What happens to neuro pathways in the brain as a result of repetition?
They become quick and automatic
What is the benefit of taking a moment to pause and regroup when triggered?
It allows for the opportunity to choose a skillful response and return to the situation when the nervous system is relaxed
What is the result of practicing DBT skills with repetition?
They become the more natural way of responding
What is the role of cue cards with DBT skills in triggering situations?
To help engage the rational mind, be effective, and self-soothe
What happens to the rational and intellectual part of the brain when triggered?
It shuts down
What is the benefit of being aware of triggers and signs of being in fight, flight, or freeze mode?
It allows for the opportunity to choose a skillful response and return to the situation when the nervous system is relaxed
What is the role of coping ahead in managing triggers?
To cope and deal effectively and skillfully
What is the role of repetition in practicing DBT skills?
To make them the more natural way of responding
What are neuro pathways in the brain?
The automatic responses to triggers resulting from years of repetition
What happens to the rational and intellectual part of the brain when triggered?
It shuts down
What can be helpful in triggering situations?
Being aware of triggers and signs of being in fight, flight, or freeze mode
What can be used to engage the rational mind in triggering situations?
A binder or cue cards with DBT skills
What is coping ahead?
Imagining oneself being successful in a triggering situation and repeatedly reading a script
What is the goal of using DBT skills in triggering situations?
To cope and deal effectively and skillfully
What happens when the nervous system is relaxed after being triggered?
The opportunity to choose a skillful response is available
What is the amygdala?
The parts of the brain responsible for triggering fight, flight, or freeze mode
What is the first step in managing triggers using DBT skills?
Be aware of triggers and signs of being in fight, flight, or freeze mode
What can repetition do for DBT skills?
Make them the more natural way of responding
What is the benefit of having a binder or cue cards with DBT skills in triggering situations?
To engage the rational mind, be effective, and self-soothe
What is the result of years of repetition on neuro pathways in the brain?
They become the more natural way of responding
Study Notes
Using DBT Skills to Manage Triggers and React Skillfully
- Neuro pathways in the brain are paved from years of repetition, resulting in quick, automatic responses to triggers.
- DBT skills may feel difficult to access and practice at first, but with repetition, they can become the more natural way of responding.
- When triggered, the rational and intellectual part of the brain shuts down, and the amygdala takes over in fight, flight, or freeze mode.
- It is helpful to be aware of triggers and signs of being in fight, flight, or freeze mode, and to take a moment to pause and regroup.
- A binder or cue cards with DBT skills can be helpful to engage the rational mind, be effective, and self-soothe in triggering situations.
- Coping ahead involves imagining oneself being successful in a triggering situation and repeatedly reading a script until it feels like second nature.
- The pause between being triggered and taking action gives the opportunity to choose a skillful response and return to the situation when the nervous system is relaxed.
- The goal is to cope and deal effectively and skillfully in triggering situations.
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