Defense Mechanisms and Cognitive Distortions
Defense Mechanism: Acting as if something, such as an event, did not happen
Denial
What is square/box breathing?
A breathing exercise
Inhale 4-5 counts
Hold 4-5 counts
Exhale 4-5 counts
Decrease stress, anxiety, and promotes relaxation
What is an example of a distraction coping skill?
Distraction is anything you do to temporarily take our attention away from strong emotion.
Conversation, listening to music/podcast, watching a movie, reading, puzzle, arts and crafts, cleaning, etc.
Reminder: This is temporary! Distraction is not about trying to escape or avoid feelings. You will eventually return to the feelings you were having.
What food/drinks should you avoid if you have depression/anxiety?
A. Cucumbers
B. Gatorade
C. Toast
D. Chicken
If it's made from white bread, yes. The highly processed white flour it's made from quickly turns to blood sugar after you eat it. That can cause energy spikes and crashes that can be bad for anxiety and depression. You can have your toast---and eat it, too. Just use whole-grain bread!
How many bones are in the adult human body
206
Cognitive Distortion: Expecting the worst possible outcome
Catastrophizing
Name two ways we can improve our sleep
Exercise, moderating caffeine intake, consistent bedtime and rising time (schedule), creating a sleep schedule, change environment of our room, don't use phone 30 mins before bed, cup of tea, hot shower
True or False: Coping skills fix all your problems
False! Coping skills help us when we feel overwhelmed, and can be used as a tool to self-soothe but are not magical fixes!
True or False: Does chronic alcohol use affect reasoning ability during early sobriety?
True.
Late in the course of alcoholism there can be a decreased ability to solve problems, to perform gross psycho-motor tasks and memory impairment. These will improve substantially (not completely) over time.
Which state was declared the first state in the United States?
Delaware
Defense Mechanism: Justifying an unacceptable feeling or behavior with logic
Rationalization
True or False: All stress is bad
False! Some stress can be motivating and is a natural reaction your body has to certain events. It can sometimes give us an “extra push”. When stress becomes too much to handle, that might be an indication to start making some positive MH changes.
What is an example of a maladaptive/unhealthy coping skill?
Smoking, avoidance, negative self-talk, drinking, self-harm, and isolation
Which organ is the most sensitive to the effects of substances?
The brain! While any organ can sustain substantial damage over the long haul, the brain is also acutely affected immediately in the short run by intoxication.
True or False: Is Zucchini a vegetable?
False!
Not only does it have and come from seeds, it grows on the flowering part of the zucchini plant. Fun fact: Zucchini blossoms are gorgeous and edible.
Defense Mechanism: Assigning your own 'unacceptable' feelings or qualities to others
Projection
What are the three parts of the CBT triangle?
Thoughts, feelings, and behaviors
What is an example of a grounding coping skill?
Grounding is a coping strategy used to connect you with the present moment
Touch grass (barefoot), go on a walk, do some yoga, 5-4-3-2-1 method, smell your favorite scents, cooking/baking (smell and taste), deep breathing, meditation, muscle relaxation
What is it called when you find that you need to use more of a substance to get the same high you used to experience with less?
Over time your body will adapt to the use of an addictive substance so that it needs the substance just to feel normal. To get high you have to increase the usual dosage. Developing a tolerance is a symptom of addiction.
Which musician holds the record for most GRAMMYS of all time?
Beyoncé
Cognitive Distortion: Making assumptions without evidence and assuming others think negatively of you
Mind Reading
What can saying 'no' help us with?
Boundaries and self-respect, prevention of burnout, focus and productivity, empowerment and control
What is TIPP (if you don't know the acronym, what is it exactly)?
Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation
or DBT skill that you can use to cope with overwhelming emotions and reduce distress in the moment
What are the 5 rules of recovery? (must get at least 3 rules correct)
1. Change your life
2. Be completely honest
3. Ask for help
4. Practice self-care
5. Don't bend the rules
List the 7 continents from largest to smallest
Asia, Africa, North America, South America, Antarctica, Europe, and Australia