Self-soothing
This skill involves using your senses to ground yourself when feeling overwhelmed
5 senses technique
When we experience a stressful or anxiety producing event, our sympathetic nervous system triggers what reaction?
Fight or flight response
Anxiety
This is a DBT skill that involves using temperature and paced breathing. What skill is it?
TIPP
Cortisol
After a challenging and confrontational phone call with his sibling, Charles noticed feelings of restlessness, fidgeting, and the desire to "just get away." Is he experiencing the flight, flight, freeze or fawn response?
Flight
This skill requires you do be present in the current moment. Sometimes this skill can feel challenging when our thoughts start to race...
Mindfulness
As your body restores following a period of anxiety, what happens to your heart rate?
Heart rate decreases
After completing a challenging meal, Amber noticed feelings of dread, shakiness, and a racing heartbeat. When others tried to talk to or comfort her she felt agitated and noticed herself snapping or lashing out at others. Is she experiencing the fight, flight, freeze or fawn response?
Fight
This skill involves breathing deeply and engaging our diaphragm. It can help soothe anxiety and tolerate nausea.
Diaphragmatic Breathing
What system in the brain is the control center for human emotions. Reminder: cannot tell the difference between a real physical threat and anxiety caused by a provoking thought or idea you have.
The limbic system
Julianna has an upcoming doctors appointment today. In the past, she has had fear going to the doctors. She is noticing that she cannot focus on tasks or feel engaged in conversations, but instead is getting distracted by everything around her (sounds, movement, colors etc.). What symptom of anxiety is she experiencing?
Hypervigilance/ hyper alert
A skill that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle
Progressive muscle relaxation
This nerve communicates between your brain, heart, and stomach. When we are expeirencing high anxiety this nerve may be activtated
Vegas Nerve
Ari completed their meal on restaurant inning and immediately recognized their symptoms of anxiety (headache, muscle tension, sweating and fast heart beat). Ari decided to sit somewhere quiet and engaged in a deep breathing exercise while repeating the mantra "I'm safe. I'm okay." Slowly Ari began to notice their muscles felt a little more relaxed and their body temperature felt a little cooler. What process is Ari's body going through?
restoring the systems/returning to homeostasis