Trauma
Flight
Events, emotions, or experiences that cause anxiety to begin or worsen are called...
Triggers.
True or false: Depression is more common among women than among men.
True. According to the World Health Organization (WHO) in 2023, depression is 50% more common in women than in men.
Inhale for 4 seconds, hold the breath for 4 seconds, and exhale for 6 seconds.
How many hours of sleep is recommended for adolescents to get each night?
9 to 10 hours.
In this trauma response, a person might feel "stuck," or numb, dissociate, isolate, and/or experience difficulty making decisions.
Freeze
A brief episode of intense anxiety, which causes the physical sensations of fear including racing heartbeat, chest pain, dizziness, sweating, feeling smothered, trembling, shortness of breath/tightness in throat, chills or overheating, abdominal pain, and/or nausea. The person might experience a sense of impending doom or danger, fear of loss of control, or detachment from reality.
Panic attack.
Name 3 symptoms of depression.
Feeling "down" most of the time, loss of interest in things that used to interest you, lack of motivation, changes in appetite, changes in sleeping habits (including fatigue), changes in motor activity, difficulty concentrating, and feeling worthless, self-critical, or guilty.
This coping technique helps balance, counter, and replace negative thoughts with statements that promote self-worth.
Positive affirmations.
This term refers to being kind and understanding toward ourselves when we suffer, fail, or feel inadequate. It is sometimes referred to as "treating yourself the way you would treat a friend who was struggling."
Self-compassion.
In this trauma response, cortisol and adrenaline levels rise, making it difficult to stay calm. This trauma response typically involves behaviors related to anger, aggression, and irritability.
Fight
A response to anxiety in which someone attempts to stop the anxiety by not engaging with the situation, person, or thing that causes the anxiety.
This is the most researched type of psychotherapy for the treatment of depression.
Cognitive-behavioral therapy (CBT).
This TYPE of coping skill helps you reconnect with your surroundings, divert your attention from anxious thoughts, and refocus your attention to the present moment.
Grounding techniques (such as 5-4-3-2-1).
The production of this hormone is connected to the time of day, increasing when it is dark and decreasing in response to light.
Melatonin.
Name the four trauma responses discussed in this group.
Fight, flight, freeze, and fawn.
Name three of five most common anxiety disorders.
Generalized Anxiety Disorder (GAD), Obsessive-Compulsive Disorder (OCD), Social Anxiety Disorder (SAD), Panic Disorder, and phobia-related disorders
Which form of self-care has been found to have a significant antidepressant effect?
Exercise/physical activity.
Research shows that this form of mindfulness supports stress management, mental health and quality sleep.
Yoga.
What are the three components of the CBT triangle?
This trauma response results in someone engaging in people-pleasing behavior to avoid conflict and establish a sense of safety. Someone experiencing this trauma response often struggles with saying "no" and setting boundaries.
Fawn
Anxiety leads to avoidance, which creates short-term relief from anxiety, but long-term anxiety growth. What is this process known as?
The Cycle of Anxiety.
This is the clinical term that means "inability to feel pleasure" and is a commonly experienced symptom of depression.
Anhedonia.
You can engage this coping skill by gradually tensing and relaxing the muscles throughout your body. It is a relaxing meditation designed to teach you to recognize the physical sensations of muscle tension.
Progressive muscle relaxation.
A skill used to respond to stressful situations *rationally* by recognizing both the emotions involved and the facts of the situation. We activate this skill when we can respond to situations in a calm and regulated state.
Wise mind.