Coping Mechanisms
What is box breathing?
Box breathing is breathing in for 4 seconds, holding it for 4 seconds, exhaling for 4 and holding for 4
What does CBT stand for?
Cognitive Behavioral Therapy
True or False - 1 in 4 Americans have a mental illness.
False - it is now over 1/5
What is meant by California sober?
California sober means a person who is abstaining from their substance of choice and using Cannabis as harm reduction.
True or False - Self-care looks different for different people.
True - self-care is very personal and can differ from person to person.
What type of coping skill is the 5-4-3-2-1 skill?
Grounding through the senses
What does the ABC part of CBT stand for?
Activating event, Behavior, Consequence
True or False - you should stop taking psychotropic medication once you feel better.
False - this means the medication is effective.
What does the acronym MAT stand for?
Medication Assisted Treatment
True or False - Self-care is selfish.
False - self-care allows a person to be able to show up better for others.
What two things comprise the Wise Mind concept?
Logic and Emotion.
What is considered the gold standard of CBT?
Thought restructuring, asking "where's the evidence"?
True or False - addiction is not considered a mental health diagnosis.
False - all types of addictive disorders are contained in the DSM and are considered mental health disorders.
Roughly 1250 units as compared to a baseline of 100 units
How much sleep does an adult need on average?
Between 7-8 hours nightly.
To be aware of the present moment without judgment
What is the thought stopping technique in CBT?
Imagine a red stop sign and stop the thought, stop rumination.
True or False - a safety plan is helpful in creating a safe environment.
True - a safety plan typically addresses making sure a person's environment is safe (ie. store medications in a lockbox, remove sharp objects, etc.)
What is the disease model of addiction?
The disease model of addiction is defined as a chronic, relapsing brain disease (not a moral failure).
How much social time is recommended per day for a person to maintain well-being?
It is suggested that 6 hours of social time per day is needed for optimal wellness.
What does the TIPP skill stand for?
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation
What CBT technique is considered most useful for depressive thoughts?
Behavioral activation - scheduling and performing activities to boost mood
True or False - therapy is an evidenced based way to help a person manage their mental health.
True - therapy - licensed professional counselors - are helpful in mental health management.
What are the 6 stages of change in recovery?
Precontemplation, contemplation, preparation, action, maintenance and relapse (not always)
What is something you do for your self-care?
Any example will do