Solving Problems
How many steps are there in the problem solving model?
what is: six steps
Feeling sad, hopeless, or guilty; difficulty sleeping; appetite problems; lack of pleasure; thought about death or hurting yourself are examples of this symptom.
What is depression.
This situation will pass.
I am a good person and people tell me they appreciate the things I do for them.
Hang in there. I'm in charge of my own life, not those voices.
are all examples of what?
what is: positive self- talk
positive personal qualities are?
What are strengths
True or False: When struggling with nightmares you should watch scary movies right before bed.
What is false
Step 1 of the problem solving model is?
What is: define the problem
Hearing a voice when no one is speaking; seeing, smelling or tasting things that are not there, is what symptom?
what is Hallucinations.
Activity requiring physical effort, carried out to sustain or improve health and fitness is what?
What is: Exercise
What is gradual exposure?
What is: exposing yourself to something a few steps at a time.
Name three (3) signs of physical anger
what is: Gritting your teeth, heart racing, sweating, blushing, red face.
What step says:
Every solution has advantages (pro's) and disadvantages (con's). Evaluate each solution and identify the pro's and con's associated with it.
What is: step 3
Believing that people are talking about you or are against you; thinking someone on the radio or television is talking about your or directly to you; believing that you see special signs meant jut for you in random place is what symptom?
What is paranoia or other worrisome thoughts.
Reaching out to a trusted friend for advice is an example of what technique
What is: talking to a supportive person
I am not abnormal
Hearing voices does not mean I'm crazy or dangerous
I'm going to stay calm and wait for this to pass
are examples of
What is: Normalization
True or false: When struggling with paranoia it is important that you believe the first thing that comes to mind.
What is: false
What does it mean to Brainstorm?
What is: To come up with new ideas
What is: repeated bad dreams that may relate to a traumatic event.
Name three (3) relaxation techniques.
Relaxed breathing, muscle relaxation, imagine a peaceful scene
Name three (3) things that help with good sleep hygiene.
What is: go to bed at the same time, choose something relaxing to do at least a half hour before bed, avoid caffeine after 5, avoid smoking several hours before bed, don't watch anything on tv that might be exciting or upsetting, avoid talking about upsetting topics, avoid napping through out the day, avoid spending more than 30 minutes at a time lying in bed trying to sleep.
What was the additional strategy for coping with cravings?
What is: urge surfing
What are the key points from step 6
what is: set a date and evaluate how well your plan is working.
feeling jumpy and being easily startled by minor things; feeling super-alert and never letting your guard down; feeling angry often or being easily provoked is what symptom?
overarousal, restless, or agitated feelings
Shifting your focus and attention to something other than the problem or symptom at hand is what technique?
what is: distraction
What are three (3) types of grounding techniques?
What is: Sound, touch, smell, taste, sight
True or false: "Fake it till you make it" is a coping strategy.
What is: True