General
What part of the brain is responsible for the fight, flight, or freeze response?
The amygdala.
Name two benefits of practicing breathwork regularly.
Reduced anxiety, lower heart rate, improved focus, better emotional regulation, improved sleep, reduced stress, etc.
What does ACT stand for?
Acceptance and Commitment Therapy.
What does DBT stand for?
Dialectical Behavior Therapy.
Mindfulness means paying attention to what?
The present moment without judgment.
What are the three parts of the CBT triangle?
Thoughts, feelings, and behaviors.
Which branch of the nervous system is activated by slow, deep breathing?
The parasympathetic nervous system.
What are values?
The qualities and directions that give life meaning and guide behavior.
What does the "T" in the TIPP skill stand for?
Temperature.
Name three of the five senses.
Sight, hearing, smell, taste, touch
Name two physical symptoms of anxiety.
Increased heart rate, sweating, shaking, muscle tension, nausea, shortness of breath, dizziness, etc.
What are the four steps of box breathing?
Inhale, hold, exhale, hold.
What is psychological flexibility?
The ability to stay present and act according to your values even when experiencing difficult thoughts and emotions.
What does DEAR MAN help you improve?
Assertive communication and asking for what you need while maintaining relationships.
What is one purpose of mindfulness meditation?
To increase awareness, reduce stress, improve emotional regulation, or stay present.
What does it mean to "regulate your nervous system"?
To help your body return to a calm and balanced state after stress.
Which nerve is stimulated by slow, deep breathing and helps activate the body's relaxation response?
The vagus nerve.
What is cognitive defusion?
Learning to step back from thoughts instead of believing or obeying them automatically.
What is radical acceptance?
Accepting reality as it is without approving of it or giving up.
During a mindfulness walk, what should you focus on?
Your surroundings, breathing, body sensations, and the five senses.
True or False: Emotions are good or bad.
False. Emotions are neither good nor bad; they provide information.
Which part of your breath should typically be longer if your goal is to calm your nervous system: the inhale or the exhale?
The exhale
Name three of the six core processes of ACT.
Acceptance, Cognitive Defusion, Present Moment Awareness, Self-as-Context, Values, or Committed Action.
What are the four DBT skill modules?
Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
True or False: The goal of mindfulness is to completely stop your thoughts.
False. The goal is to notice thoughts without judgment and gently return attention to the present.