Depression
What is Mindfulness?
Mindfulness means paying attention to the present moment. It means taking a step back and noticing the world, and one’s thoughts and feelings, without judgment. The goal of mindfulness is to simply observe. Mindfulness helps reduce the rumination and worry that often accompany depression.
What is Deep Breathing, how does it help?
Deep breathing, especially diaphragmatic breathing, can help reduce stress by activating the parasympathetic nervous system, which is responsible for the body's relaxation response. It also slows down the heart rate, lowers blood pressure, and increases oxygen intake, all of which contribute to a calmer state.
Examples of 3 diversions
go for a walk read a book play a sport listen to music watch a movie practice a hobby go for a run clean or organize do yard work
Define coping skill
Coping skills are the strategies and behaviors people use to manage difficult situations, reduce stress, and maintain emotional well-being.
Da bomb
Something excellent or impressive.
How Social Support helps
Social isolation is a common symptom of depression. Related issues—such as fatigue, lowered selfesteem, and anxiety—exacerbate this problem. Resisting social isolation, and instead leaning on social support, can improve resilience to stress and depression.
How does Progressive Muscle Relaxation help?
By tensing and relaxing the muscles throughout your body, you can achieve a powerful feeling of relaxation. Additionally, progressive muscle relaxation will help you spot anxiety by teaching you to recognize feelings of muscle tension.
Define a Time Out and appropriate rules.
When someone calls a time-out, both individuals agree to walk away from the problem, and return once you have both had an opportunity to cool down. How long will you be gone? Where is a mutually agreed upon place to go to? What is the purpose of a time out?
When is a coping skill harmful?
When is does more harm than good.
Word
An expression of agreement.
How does Behavioral Activation help
Depression saps a person’s energy to do just about anything—even activities they enjoy. As a result, people with depression tend to become less active, which causes the depression to worsen. However, even a little bit of activity can help stop this cycle.
Define Imagery, give an example.
Your thoughts have the power to change how you feel. If you think of something sad, it’s likely you’ll start to feel sad. The opposite is also true: When you think of something positive and calming, you feel relaxed. The imagery technique harnesses this power to reduce anxiety.
What is Cognitive Restructuring?
Who is responsible for managing your triggers
You
Crunk
To get hyped up or excited.
What is the Three Good Things intervention?
Negative thinking is a defining feature of depression. Positive experiences are minimized, while negative experiences are magnified. Gratitude helps combat this tendency by shifting focus toward positive experiences, rather than negative ones.
Define Positive Thinking
Positive thinking is a mindset that focuses on the good aspects of situations, expecting positive outcomes and viewing challenges as opportunities for growth. It's about approaching life with an optimistic outlook, finding solutions to problems, and maintaining confidence in oneself and one's abilities
Identify Three Warning Signs.
sweating can’t get past problem feel hot / turn red clenched fists headaches becoming argumentative raised voice using verbal insults
The difference between problem-focused and emotion-focused coping skills.
Problem-focused coping aims to address the source of stress, while emotion-focused coping focuses on managing the emotional response to a situation.
Psych
A way to trick someone or say something is not serious.
List two types of self care
Healthy Diet, Sleep, Shower, Hygiene, take medication as prescribed, etc
How can you challenge irrational thoughts?
Anxiety can be magnified by irrational thoughts. For example, the thoughts that “something bad will happen” or “I will make a mistake” might lack evidence, but still have an impact on how you feel. By examining the evidence and challenging these thoughts, you can reduce anxiety.
What is an "I statement", how can you use them?
"I statements," also known as "I messages," are a communication technique that focuses on expressing personal feelings and needs without blaming or criticizing others. They are structured to express the speaker's feelings, the situation that triggered those feelings, and the desired outcome, all from a first-person perspective.
Identify two different coping skills for two different situations
music, journaling, distraction, day dreaming, fidget toy, drawing, counting items, walking away, positive thinking, asking questions.
Anger, Anxiety, feeling overwhelmed, depressed, hopeless
What's the 411?
What's the news? What's going on?