Distress Test
Lack of stress management can create a sense of anger or ...what?
L___ o_ C______ (Three words)
Loss of Control
Lack of what in the food being eaten can cause hunger to come more frequently.
N__________ V____ (two words)
Nutritional Value
What does the acronym HALT stand for?
Hungry, angry, lonely, tired.
True or False: Biologically, humans need to be in community with others; we are social creatures.
TRUE
What is a flamboyance?
A group of flamingos!
(Fun fact, flamingos are pink because of the shrimp they eat)
This is the sense of emotional detachment from immediate surroundings or a detachment from reality.
Dissociation
What causes our window of tolerance to shrink? (Name one)
Unhealthy coping skills such as substance use, binge eating, and self-harm.
Avoidance or denial of problems
Feeling hungry, angry, lonely, or tired (HALT)
Instant gratification
Trauma or repeated, significant stressors
Having a limited, absent, or unsupportive support system
Match the following statement with its corresponding HALT experience:
"Hangry" can be a very real emotion. Low blood-sugar levels can contribute to feelings of irritability, anger, etc."
A-Angry
True or False: Emotions are neither good nor bad; all emotions serve a purpose
TRUE
True or False: Cleopatra lived closer to the invention of the iPhone than the building of the great pyramids.
TRUE
The Great Pyramids of Giza were constructed around 2560 BCE (Before Common Era)
Cleopatra reigned between 51 BCE to 30 BCE
What is the ability to manage perceived emotional distress?
Distress Tolerance
This emotional state is meant to be a natural alarm system for risky situations.
Anxiety
Match the following statement with its corresponding HALT experience:
"The quantity of people one is around does not usually help with loneliness; it is more about the quality of one's relationships."
L-Lonely
Identify two ways to cope with hypoarousal.
Sensory Stimulation (Chewing crunchy food,
Cold shower, Finger painting)
Mindfulness (Body Scan)
Physical Activity (Balancing, Vigorous Exercise)
Breathwork
Connect with Others
Stimulating Music
Stimulate your Pre-Frontal Cortex (Logical puzzles like Sudoku or Crosswords, 5-4-3-2-1 Exercise)
True or False: Under certain conditions, hot water can freeze faster than cold water.
TRUE!
It's called the Mpemba Effect
This state of arousal involves feelings of anxiety, panic, fear, anger, or aggression.
Hyperarousal
During this, the brain processes all the experiences of the day, including establishing long-term memories.
S____ (One word)
Sleep
Match the following statement with its corresponding HALT experience:
"With substance abuse, the brain can become rewired to expect a substance to help a person fall asleep or wake up, disrupting the natural process of sleep."
T-Tired
Identify two ways to cope with hyperarousal.
Mindfulness & Grounding
Progressive Muscle Relaxation
Meditation
Breathwork
Deep, belly-breathing
Guided Imagery
Journaling
Vigorous Exercise
Sensory Experiences
Taking a warm or cold shower
Standing outside in the cold for a brief period of time
Calming Music
What animal has documented cases of bullets ricocheting off them?
The Armadillo!
(Who needs Superman when you have the noble armadillo?)
This state of arousal involves feelings of depression, fatigue, numbness, and disconnectedness.
Hypoarousal
When we are in this zone, we feel grounded, flexible, present, and able to emotionally self-regulate.
O______ A______ Z___ (3 words)
Optimal Arousal Zone
Match the following statement with its corresponding HALT experience:
"Over time, with excess exposure to drugs/alcohol, the brain starts to misinterpret substance use as a more important mechanism for survival than food; this may lead to the development of unhealthy eating/food habits."
H-Hungry
Name one way to cope with dissociation.
Mindfulness or grounding
Awareness of breath
Sensory experiences
Hold an ice cube
Any of the previously identified sensory exercises
Carry a memento or item you can use as a symbol of being present
Which US president had a pet Hyena?
Theodore Roosevelt
(I mean... is anyone even surprised?)