Relationships
What does emotion regulation mean?
Managing and responding to emotions effectively and respectfully
What does anxiety usually focus on?
Future threats or possibilities, unknowns, etc
What is rumination?
Repetitive thinking about problems, worries, mistakes, regrets, distress, etc
What is gratitude?
Appreciating the positive aspects of life, no matter how small.
True or False: Setting a boundary is selfish
False
Name one healthy coping skill
Deep breathing, walking, journaling, calling a support, exercising, engaging in a hobby, etc, etc
Name one symptom of anxiety
Racing thoughts, restlessness, worry, muscle tension, overthinking, panic
True of False: Thinking about a problem repeatedly always solves it
FALSE!
social support, coping skills, treatment, purpose, spirituality, connection
Name one sign of an "unhealthy relationship"
What's the difference between reacting and responding?
Reacting is impulsive, responding is thoughtful
What is a grounding technique used for?
To return attention to the present moment, to focus on the breath, to take a pause, etc
Name one skill that can interrupt rumination
Mindfulness, distraction, grounding, activity scheduling, pleasant events
How can gratitude affect mood?
It can increase positive emotions and resilience
"I am not available to discuss this right now"
"No is my final answer"
"I'd like to discuss this at another time", etc, etc
Name (1) physical sign that your emotions are escalating
Increased heart rate, muscle tension, sweating, becoming red in the face
Name one way to challenge a worried thought
Look for evidence, ask "fact or fear?", imagine best-case, worst-case and likely scenarios
What is the danger of excessive rumination?
Increased anxiety, depression, emotional distress, isolation, etc
Name (3) protective factors
Answers will vary
How can boundaries improve relationships?
They increase respect, trust and clear communication
They allow us to respectfully ask for what we need
They protect us and make us better partners, family members, etc
Why is it important to identify emotions before acting?
What is the difference between a problem and a worry
Problems can be addressed with action, worries often focus on unknowns
What's one question you can ask yourself when ruminating?
"Is this helpful?"
"Do I have any control over this?"
"Can I do anything about this RIGHT NOW?"
Why are protective factors important during stressful times?
They reduce risk,
Improve our ability to cope
Make us feel less hopeless