Below you'll find definitions of the key terms and phrases used at Braive. Click on the letter and the word you are interested in, and an explanation will be shown.
A diary for scheduling different activities, used to plan exposure and/or behavioural activation.
A cognitive bias in which the brain views everything as universally good or universally bad. Can lead to overly harsh judgements about yourself.
Being able to communicate your needs and desires to other people in a way that is firm and respectful.
Audio exercises in which you practice maintaining and changing your focus. Helps you gain conscious control over where your attention goes.
A relaxation exercise in which you learn to "self generate" calmness and a relaxed state using only awareness of your own body.
Increasing your level of physical, recreational and social activity. Proven to raise mood and reduce depressive symptoms.
A procedure for testing out a client's predictions about certain behaviours or situations. Clients complete behavioural experiments by writing down their expectations about a specific action/situation, completing the action, recording the actual results and comparing these to their predictions.
A mindfulness meditation in which you direct your attention to each area of your body in turn.
A cognitive bias in which the brain imagines tragedies, accidents or disasters looming in the future when the actual risk is very small. This can make you overly risk averse.
The body's natural rhythm of sleep and wakefulness. Controlled by both internal processes and external cues like sunlight and meal timings.
The different networks of friends and supporters which you are part of. Separated into those individuals who can provide informational, practical, emotional and feedback support.
Errors in the way our brains automatically process information, leading to unhelpful actions based on incorrect assumptions.
Actions or strategies we use to help cope with difficulties. These can be both helpful and unhelpful.
A system in the brain that is active when we are "daydreaming" and not focused on anything in particular. Can become over active during depression, leading to difficulty concentrating and repetitive negative thoughts.
A cognitive bias which causes us to interpret situations based on our current emotional state.
A hierarchy of 10 frightening situations arranged into order of severity. The goal is for you to work up the pyramid by exposing yourself to the least frightening situation first, and then moving up to the next.
Also called the FFF-response; the body's natural response to stress, which is designed to prioritise immediate survival by increasing alertness and making us ready for action.
The belief that your abilities are fixed and cannot improve or change. Can lead to a lack of motivation and engagement with self-development.
A mindfulness meditation in which you visualise placing your thoughts on leaves floating on a stream and letting them float away. Helps you disengage from unhelpful thoughts.
The ability to consciously direct your attention rather than allowing it to be guided by your unconscious autopilot.
A cognitive bias which causes us to make negative assumptions and predictions about the future which are not necessarily supported by any evidence.
The belief that your abilities can grow and improve over time. A helpful mindset to have in any kind of personal development.
A simple breathing exercise that promotes relaxation and recovery.
The variation in time between your heartbeats. Higher HRV is a sign of better physical and mental health. Can be improved using HRV training.
Rapid, shallow breaths caused by an excess of Oxygen in the blood as a result of, for example a stress reaction. Not dangerous, but can be scary.
The mistaken belief that all your thoughts and emotions are easy for onlookers to perceive.
Our continuous stream of internal thoughts, images and words.
Techniques for raising or lowering your level of mental/physical activation to better suit the needs of your current situation.
A process for becoming comfortable with different bodily sensations by deliberately inducing them in a safe, controlled way.
A series of muscle relaxation exercises that can be performed easily in any situation.
A cognitive bias in which we draw conclusions about ourselves or others too quickly, based on insufficient evidence.
A five step process by which you learn to identify and overcome your symptoms and challenges. Underpins the structure of all Braive's programs.
A cognitive bias where we try to motivate ourselves using rigid and strict demands. Often ends up lowering your self esteem.
An exercise in which you identify the main physical, emotional and cognitive challenges you are currently experiencing. Typically completed at the outset of the program.
A cognitive bias which causes us to only pay attention to information that fits with the beliefs we already hold. Leads to people becoming entrenched in their beliefs and resistant to change.
A state of present-focused awareness and non-judgement. Practising mindfulness has a great many benefits to your wellbeing.
A cognitive bias in which we draw unrealistic or overly negative conclusions about what other people think of us.
The brain's ability to adapt and form new connections based on experience and learning.
A technique for handling conflict situations based on observation situations and making simple, non-judging requests.
A mindfulness meditation aimed at helping you learn to direct the focus of your attention.
A tool for analysing the way you think, feel (physically and emotionally) and act in a specific situation. Useful for observing the links between these four areas and different situations. Can be used to analyse previous experiences or in relation to hypothetical future actions.
A cognitive bias whereby we draw general conclusions from single events. Often leads to universally negative opinions of the self or other people.
A cognitive bias whereby we take personal responsibility for failures and mistakes that doesn't necessarily have anything to do with us.
A technique for putting off engaging with worry and ruminative thoughts until a specific time of day. Designed to help you spend less time and energy on negative thinking.
A full body relaxation exercise used throughout all programs. Can be completed sitting or lying down.
Repeatedly dwelling on and thinking over past mistakes or regrets.
An action people take (or avoid taking) in order to feel secure. In the long-term these actions serve to maintain symptoms of anxiety.
One completion of the five stages of sleep. Each cycle takes about 1 - 1,5 hour and is completed multiple times in a healthy night of sleep.
The body's desire for sleep. Is built up during the day as we spend energy and decreases when we sleep.
Habits and practices you can use to ensure you sleep well at night.
The mistaken belief that all your mistakes and shortcoming are obvious to an observer. Everyone holds this belief to some extent but it becomes more pronounced if dealing with social anxiety.
An analogy for how much stress a person can tolerate. Stress adds water to the bucket while helpful stress relieving techniques drain water out.
A cognitive bias which causes us to disregard compliments or other positive feedback from others and downplay your own abilities.
A cognitive bias whereby we overestimate how hard it will be to overcome obstacles and challenges.
The full range of techniques, skills and knowledge you have learned with which to improve your wellbeing. You will continually add new tools to your toolbox throughout the program.
A situation which activates or "triggers" a certain response. Often talked about in regard to situations that trigger you into reacting badly or falling back into unhelpful habits.
Mentally practising a skill or ability. Offers many of the same benefits as actual physical practice.