Relaxation
Which relaxation technique can be utilized for tension release?
PMR-Progressive Muscle Relaxation
How would one alternate their thoughts when struggling with negative thoughts
Negative thought with a positive thought
What daily thought replacement can be utilized daily with the TWO Ps
Productivity and Pleasant
Anxiety is usually unproductive and unpleasant
What does one want when worry is taking over their thoughts
Reassurance
What is the worst problem when one suffers from anxiety?
Avoidance
Avoidance will make one hold themselves back.
Which relaxation skill promotes healthy body and mind?
Exercise
How can one compete with anxious/negative thoughts
Singing, talking, or reciting something
What are 2 nonverbal habitual reminders can be utilized for thought replacement
Flip Chart-3 ring binder or spiral notebook-every time you get a good idea draw a picture, write a symbol, or place a sticker
Pictures-that cue a happy thought such as a vacation spot, friends, family, pets, etc.
What is a way one can analyze their thoughts by worrying?
Has it happened before and what would be the worst thing to could happen if the outcome actually happens
What reinforces the need to continuing avoiding the problem?
Fear
Which relaxation technique loosens tense muscles?
Stretching
How can one distract themselves away from negative thoughts
By helping brain focus on something away from anxiety such as watching tv, playing games, working on a hobby
What habit can one utilize to decrease worry about daily living skills
Make a checklist or routine daily chores or tasks that need to be completed. Once completed mark it off the list.
If the worry is real, what is the next step
Make a plan to resolve the situation
What is a key component of changing behavior?
Changing self-talk and beliefs
Which relaxation technique utilizes imagery?
Leaf on a stream
How can one continue an activity or task when anxiety hits
Refocus on the task or activity when the anxiety hits
What word can be utilized to ensure when developing a new habit
Persistence-Do it daily to make it become a habit
When is worry defeated?
When one confidently takes action to solve the problem
What is the 3 column method?
1st Column-Goals, Actions, and Intentions that raise anxiety
2nd Column-First Thought
3rd Column-Opposite of first thought
Which relaxation technique can one utilize to decrease rapid heart rate
Mindful Breathing
What skill can be utilized when negative thoughts start coming to your mind
STOP Skill
What makes things perfect when developing new habits
Practice make Perfect
What is the most anxiety provoking thought
"What If....."
What is a way to form and engrain a new thought habits and establish a new, positive self talk?
Positive Affirmations