Inside Your Body
(Interoception & Autonomic Nervous System)
(Interoception & Autonomic Nervous System)
What is interoception?
a. Reading other people's emotions
b. Understanding language rhythm
c. The ability to sense internal body signals
d. Detecting smells
c. The ability to sense internal body signals
What do we call early signals that emotions are building?
a. Symptoms
b. Triggers
c. Warning signs
d. Rules
c. Warning signs
Repressed emotions can influence behavior even without awareness.
a. True
b. False
True
What is emotional first aid?
a. Ignoring your feelings
b. A type of medical treatment
c. A long-term therapy plan
d. Quick actions that reduce emotional distress
d. Quick actions that reduce emotional distress
What is an easy coping skill you can do to decrease your heart rate?
a. Physical exercise
b. Listen to upbeat music
c. Deep breathing exercises
d. Identify what you are feeling using an emotions wheel
c. Deep breathing exercises
Feeling "butterflies in your stomach" is an example of sensing what?
a. Hunger
b. A digestive issue
c. Dehydration
d. Interoceptive cues related to anxiety or excitement
d. Interoceptive cues related to anxiety or excitement
What is a trigger?
a. A calming activity
b. An event, sensation, or thought that activates a strong emotional reaction
c. A communication tool
d. A memory from childhood
b. An event, sensation, or thought that activates a strong emotional reaction
What is the term for all-or-nothing thinking?
a. Mindfulness
b. Catastrophizing
c. Black-and-white thinking
d. Problem solving
c. Black-and-white thinking
What strategy involves naming what you feel without judging it?
a. Avoidance
b. Labeling emotions
c. Daydreaming
d. Rumination
b. Labeling emotions
In week 2 we talked about using journaling as a coping skill. Explain the rose, bud, thorn exercise.
Rose - Something you're grateful for or something positive in your life right now
Bud - Something you are looking forward to
Thorn - Something that is challenging or stressful
Gardener - Your support system. Someone that is helping you grow
What are the two main branches of the autonomic nervous system?
a. Motor and sensory
b. Sympathetic and parasympathetic
c. Central and peripheral
d. Somatic and spinal
b. Sympathetic and parasympathetic
Which of the following is a common physical warning sign of overwhelm?
a. Increased laughter
b. Racing heart
c. Feeling sleepy after eating
d. Warm hands
b. Racing heart
Which physical symptom might result from repressed emotions?
a. Improved vision
b. Headaches
c. A sudden burst of energy
d. Increase appetite
b. Headaches
Turning "I always mess things up" into a balanced thought is an example of what?
a. Reframing or thought-challenging
b. Catastrophizing
c. Avoidance
d. Minimizing
a. Reframing or thought-challenging
In week 5 we completed a Warning Signs and Coping Skills worksheet. Name one of the four categories you filled out.
My thoughts
My body feels
My behaviors
Possible coping skills
When someone's interoception sense is under-developed, they may...
a. Bump into walls or lose balance easily
b. Not notice signals like thirst or stress
c. Have poor vision
d. Have poor hearing
b. Not notice signals like thirst or stress
Sudden withdrawal from social interaction is a type of:
a. Thought distortion
b. Emotional trigger
c. Boundary setting
d. Behavioral warning sign
d. Behavioral warning sign
"Everyone is judging me" is an example of what?
a. A cognitive distortion
b. A fact
c. A helpful prediction
d. A coping skill
a. A cognitive distortion
What is cognitive restructuring?
a. Ignoring negative thoughts
b. Repeating thoughts until they stop
c. Challenging and changing unhelpful thoughts
d. Writing down worries
c. Challenging and changing unhelpful thoughts
Name two coping skills that can help calm your amygdala (part of your brain that processes emotions).
Deep breathing, meditation, physical exercise, listening to calming music
Which branch of the Autonomic Nervous System activates the "fight or flight" response?
a. Parasympathetic
b. Digestive
c. Sympathetic
d. Endocrine
c. Sympathetic
Avoiding certain people or places to prevent discomfort is related to:
a. Trigger avoidance
b. Emotional regulation
c. Assertiveness
d. Routine planning
a. Trigger avoidance
A person with repressed emotions will...
a. Express negative attitudes, emotions, and feelings towards others
b. Avoid or push down their feelings and emotions
c. Express neither strong positive nor negative feelings
d. Express quick, reflexive ideas or interpretations that pop into their mind in response to a specific trigger
b. Avoid or push down their feelings and emotions
What is the first step in cognitive restructuring?
a. Noticing the thought
b. Believing the thought
c. Avoiding the thought
d. Sharing the thought with other immediately
a. Noticing the thought
List or demonstrate three ways to calm your vagus nerve.
Deep breathing, gargle water, singing or humming, ear massage, neck stretches, spinal twist stretches, cold water therapy, hand reflexology