Thought Management
A _______ mindset is a way of thinking that views challenges and setbacks as opportunities for improvement. People with this mindset believe their abilities can grow through effort, learning, and persistence.
Growth mindset
What are some symptoms of anxiety? (Give at least 3)
uncontrollable worry, poor concentration, excessive nervousness, increased heart rate, sleep problems, upset stomach, muscle tension, and avoidance of fear
What are symptoms of a depressive episode? (Name at least 3)
depressed mood, difficulty sleeping, loss of interest, fatigue, significant weight change, feelings of worthlessness, diminished concentration, and recurring thoughts of death
What coping skills can you use when you are feeling anxious? (Name at least two)
Deep breathing, positive self talk, meditation, talking to a friend or trusted adult, distraction, journaling, visualization, exercising, etc.
Who cried after being cut from his high school basketball team but went on to become one of the most famous basketball players of all time?
Michael Jordan
Assuming that the worst possible outcome will happen is what type of cognitive distortion? (Think "spiraling")
Catastrophizing
What is "A very intense fear of a specific situation or object, which is out of proportion to its actual threat"?
Phobia
-family history of depression or similar disorders
-poverty, unemployment, social isolation, and other stressful events
-regular drug and alcohol use
What three steps can you take to improve your ability to cope with depression?
1) Start small (break activities and tasks into smaller pieces)
2) Make a plan (ex. set an alarm or tie an activity into something you already do regularly)
3) Bring a friend (including a friend increases your commitment, makes things more fun, and holds you accountable)
Who couldn't get hired as an artist and went bankrupt after starting his first animation studio?
Walt Disney
What cognitive distortion is "Blaming yourself for negative events, even when you may only be partly responsible or not responsible at all"?
Personalization
Safety behaviors (examples include speaking softly or very little, avoid sharing personal information, avoiding eye contact, lying or exaggerating to look better, using distraction to appear busy, etc.)
1 in ________ people will experience depression during their lifetime.
1 in 10 people
(According to a study in 2020, 1 in 10 Americans reported having depression. This was almost 1 in 5 adolescents and young adults)
Using __________ is a way of expressing your feelings, thoughts, and experiences without blaming or attacking the other person.
I - statements (I feel ______ when ________ because _______; what I need is _______)
Who was divorced, bankrupt, rejected by a dozen publishers, and told to get a job because "there is no money in children's books"?
JK Rowling
What key words in your thoughts can tell you that you are experiencing "black and white" or "all or nothing" thinking?
Never or always
Medication can help control the uncomfortable symptoms of anxiety, but it does not treat the underlying triggers. What treatment can be used with medication to help someone with anxiety overcome their stressors?
Therapy
What medication helps to increase the level of serotonin (a chemical related to depression) in the brain?
SSRIs - Selective Serotonin Reuptake Inhibitors
988
Steven Spielberg
The process of changing a negative distorted thought into positive self talk is called what?
Cognitive Reframing or Positive Reframing
What are the four stages in "The Cycle of Anxiety"?
Anxiety (triggers and symptoms), Avoidance (avoiding the anxiety-producing situation), Short-Term Relief (temporary decrease in anxiety), and Long-Term Anxiety Growth (consequences that include worsening anxiety and increased likelihood of future avoidance)
What are the three stages in "The Cycle of Depression"?
1) Stressors - any situation that causes strain or hardship
2) Thoughts, Feelings, and Physical Symptoms
3) Behavioral Response - the way a person acts in response to thoughts, feelings, and symptoms that may worsen stressors or create new stressors
Mindfulness
Oprah Winfrey