Diagnosis
An unexpected and sudden surge of intense fear that is accompanied by heart palpitations, sweating, trembling, shortness of breath, feelings of choking, chest pain, nausea, dizziness, chills/heat sensations, numbness, derealization, fear of "going crazy" or fear of death
What is a panic attack?
Three examples of healthy coping skills
What is deep breathing, mediation, calling a friend, journaling, practicing gratitude, using affirmations, etc?
A simple activity that helps reduce stress and improve mood by getting the body moving
What is exercise?
This helps you stay present and focused when someone is speaking instead of thinking about how you will reply or getting distracted
What is active listening?
An example of a way to have healthier relationships
What is being authentic, acknowledging and accepting your own needs, practicing communication, setting/maintaining healthy boundaries, recognizing "smoking guns" or red flags, adopting an abundance philosophy ("there are plenty of fish in the sea"), not taking the blame for other's behavior, recognizing that you are worthy of being treated with respect, dignity, and love, and giving secure people a chance?
An enduring pattern of inner experience or behavior that deviates markedly from the expectations of an individual's culture and is inflexible
What is a personality disorder?
Engaging in an activity to take your mind off the problem and reduce anxiety/stress for a while (i.e. watching a movie, reading a book, doing a puzzle, doing arts and crafts, etc)
What is making use of distractions?
Two examples of basic self-care tasks an individual does every day known as activities of daily living
What is brushing your teeth, taking a shower, getting dressed, eating a good meal, etc.?
The practice of recognizing your emotional and physical needs, recognizing when those needs are being crossed, and respectfully setting limits with others to promote healthy relationships
What is boundary setting?
Two examples of activating strategies intended to increase closeness with another individual
What is thinking about the other person, remembering only their good qualities, putting them on a pedestal and underestimating your talents/overestimating theirs, feeling anxious unless in contact with them, believing this is your only chance for love (“What are the chances I’ll find someone else? It may take years for me to meet someone else and I’ll end up alone”), believing that even if you’re unhappy you’d better not leave (“They’ll turn into a great partner for someone else. They can change. Everyone has these problems”)?
A pervasive pattern of instability of interpersonal relationships, self-image, and effects as well as self-damaging impulsivity, frantic efforts to avoid abandonment, splitting (seeing a person or situation as "all good" or "all bad"), feelings of emptiness, difficulty controlling anger, suicidal ideation, or paranoid ideation/disassociation
What is Borderline Personality Disorder?
A technique in which an individual does the opposite of their impulse consistent with a more positive emotion
(i.e. smiling when sad so that the brain will release dopamine)
What is opposite action?
An example of a ways to practice self-care by engaging in creativity and self-expression
What is journaling, creating and listening to playlist of favorite music, drawing, crafting, etc.?
The S.T.O.P. skill
What is stopping, taking a breath, observing the situation, and proceeding mindfully?
Two examples of de-activating strategies intended to decrease closeness with another individual
What is saying/thinking “I’m not ready to commit,” focusing on their small imperfections, pinning after the “phantom ex,” flirting with others, not saying “I love you,” pulling away whenever things are going well, forming relationships with impossible futures, “Checking out mentally” when a partner is talking, keeping secrets and leaving things foggy to maintain independence, or avoiding physical closeness?
A period of abnormally and persistently elevated, expansive, or irritable mood and increased activity/energy lasting at least one week which may include inflated self-esteem/grandiosity, decreased need for sleep, talkativeness, flight of ideas, distractibility, increase in goal directed activity, or excessive involvement in activities that have a high potential for painful consequences
What is a manic episode?
Two examples of somatic activities that can help regulate the body and emotions
What is engaging in rhythmic motion/walking/dancing, petting animals, holding warm or cold objects/running cold water over hands or face, hugging yourself, etc?
Three examples of ways to practice good sleep hygiene
What is keeping a consistent sleep schedule, limiting screen use/blue light in the hour before bed, having a consistent wind-down routine (mediation, reading a book, taking a warm bath, etc), sleeping in a dark, cool, quiet environment, avoiding caffeine after noon, avoiding nicotine or other substances before bed, etc.?
The practice of listening to verbals and non-verbals without judgment, asking open-ended questions, validating feelings, and offering support
What is responding with empathy?
An example of a protest behavior used to re-establish closeness with another individual
What is excessive attempts to reestablish contact, withdrawing, keeping score, acting hostile, threatening to leave while hoping they will stop you, manipulation, or intentionally making them feel jealous?
Depressed mood, anhedonia, significant weight changes, insomnia/hypersomnia, psychomotor agitation, fatigue, feelings of worthlessness/excessive guilt, difficulty concentrating/making decisions, and suicidal ideation lasting longer than two weeks and occurring at a particular time of the year (i.e. fall or winter)
What is Major Depressive Disorder with seasonal pattern (Seasonal Affective Disorder)?
A technique in which a person completely accepts reality as it is without passing judgment in order to reduce distress/suffering
What is radical acceptance?
Creating a daily or weekly routine allowing for the completion of required tasks to reduce anxiety/stress which also includes blocks of time for self-care
What is good time management?
The practice of telling someone how their behavior is making you feel without them feeling attacked
What is giving constructive feedback or using "I" statements?
Two examples of "smoking guns" or red flags that an individual has an avoidant attachment style
What is the individual sending mixed messages, longing for an ideal relationship, desperately wanting to meet “the one,” disregarding your emotional wellbeing, suggesting you’re “too needy” “sensitive” or “overreacting,” ignoring things you say that inconvenience them, addressing your concerns in a “court of law,” or purposely not understanding your messages?