Acronyms
What does PMR mean?
Progressive muscle relaxation
Name 3 healthy ways to distract yourself
Listen to music
Hang out with friends
Exercise
Watch a movie
Play a game
Describe anxiety
Frequent worry
Physical sensations such as shaking, panic attacks
Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry.
Physical, emotional, and mental
Explain what therapy is
Therapy is when a therapist listen to you, helps your process your feelings, and provides you coping skills for the future.
What does TIPP stand for?
Temperature
Intense exercise
Paced breathing
Paired muscle relaxation
What is deep breathing and how do you do it?
Deep breathing is when you are mindful of your breathe and intentionally slow your breathing down.
An example is breathing in for 4, holding for 4, and out for 6.
Another one is 4,7,8.
What is depression?
-lack of interest/pleasure
-recurrent thoughts of death
-excessive guilt
-persistent sadness
Passive communication
Aggressive communication
Assertive communication
What is CBT
Cognitive Behavioral Therapy
What does PLEASE stand for?
treat Physical iLness
balanced Eating
Avoid mood alternating substances
get good Sleep
Exercise
What is box breathing?
Box breathing is when you breathe while imagining a box. Your breathe should be 4s all around.
What is a trigger?
A stressor (action or situation) that can caused some concerns regarding emotions and mental health.
Active Listening. Name one verbal and nonverbal way to show you are listening.
Nonverbal-Eye contact, face towards the person, lean in.
Verbal-"Mhm" "I understand" Ask questions
What is DBT
Dialectal Behavioral Therapy
What does DEARMAN stand for?
Describe
Express
Assert
Reinforce
Mindful
Assertive
Negotiate
How do you do PMR?
Tighten and relax each area of the body. You can start with the top to the bottom of your body, or from your toes up.
What is the fight or flight response?
This is the choice the body makes to either fight a threat or run away from a threat.
Provide steps on how to apologize
-Reflect on your actions
-Take responsiblity
-Listen and improve
Acceptance and commitment therapy
What does ACCEPTS stand for?
Activities
Contributes
Comparisons
Emotions
Push away
Thoughts
Sensations
What is mindfulness?
Mindfulness is when you notice your sensations and experiences with nonjudgemantal awareness.
What is the difference between a coping skill and self care?
Coping skills are used after emotions are already activated. Self care skills are skills that are used daily to maintain well being. Some items can be both. (Ex-music can be used for self care and coping)
If someone violated your boundaries, how can you tell them in a respectful manner?
"I'm not comfortable with this"
"I can't do this for you"
"I'm drawing the line at ___"
"I don't want to do that"
A therapy style that focuses on your past. Less of a focus on skills. More of a focus on understanding yourself and bringing the unconscious to the surface.