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the Bluez
the Bluez
What is the Definition of Depression?
Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living.
More than just a bout of the blues, depression isn't a weakness and you can't simply "snap out" of it. Depression may require long-term treatment. But don't get discouraged. Most people with depression feel better with medication, psychotherapy or both.
What is the definition of Procrastination?
“putting off”, “postponing”, “delaying”, “deferring”, “leaving to the last minute” – all of which are valid. What we mean by procrastination is… …making a decision for no valid reason to delay or not complete a task or goal you’ve committed too, and instead doing something of lesser importance, despite there being negative consequences to not following through on the original task or goal.
What are the Two responses to anxiety?
Fight or Flight
We assume that we know what someone else is thinking (mind reading) and when we make predictions about what is going to happen in the future (predictive thinking). Is what unhelpful thinking style?
Jumping to Conclusions
What is the Definition of Self-esteem?
“self-image,” “self-perception,” and “self-concept.” All these terms refer to the way we view and think about ourselves. Low self-esteem is having a generally negative overall opinion of oneself, judging or evaluating oneself negatively, and placing a general negative value on oneself as a person.
What are the three benefits of increasing your activity level?
1. Activity helps you to feel better.
2. Activity helps you to feel less tired.
3. Activity can help you think more clearly.
Need To Be In Charge, Pleasure Seeking, Fear Of Failure Or Disapproval, Fear Of Uncertainty Or Catastrophe, Low Self-Confidence, and Depleted Energy are all examples of what?
Unhelpful Rules and/or Assumptions
How do you reverse the cycle of Anxiety?
“Graded exposure”- You start with situations that are easier for you to handle, then work your way up to more challenging tasks.
Define Personalisation
This involves blaming yourself for everything that goes wrong or could go wrong, even when you may only be partly responsible or not responsible at all. You might be taking 100% responsibility for the occurrence of external events.
What is the Definition of Assertiveness?
It is being able to express your feelings, thoughts, beliefs, and opinions in an open manner that doesn’t violate the rights of others.
The ABC stand for what and what can it include?
A-‘Activating Event' or event or a situation in which you experienced a strong negative emotion
B-‘Beliefs’ or thoughts, expectations, perceptions, and attitudes.
C- ‘Consequences’ and this includes both your feelings and your actions/behavior.
What are the Positive Consequences of Procrastinating?
The positive consequences you may experience from procrastinating, such as relieving the initial discomfort you had about the task/goal, feeling good for having stuck with your rules and assumptions, and having gained some pleasure from the procrastination activities you carried out, will just strengthen your procrastination because it had a pay-off. As such, you will be more likely to procrastinate next time. Plus you did the activities you wanted to do.
Which system do you use to plan your goals?
SMART
“You always…” or “Everyone…”, or “I never… are examples of what unhelpful thinking style?
Overgeneralisation
What can impact your self-esteem?
People with low self-esteem might not engage in many leisure or recreational activities, as they might believe that they do not deserve any pleasure or fun. They might also avoid activities where they could be judged or evaluated in some way, such as competitive sports, dancing, art/craft classes or participating in any type of competition or exhibition.
Adding on to the ABC what does the D stand for?What are some of the question you could ask yourself?
“D” stands for “Detective Work” where you look for evidence that does or does not support your thoughts and beliefs.
What is the evidence (or proof) that my thoughts/beliefs are true?
Is there any evidence that disproves my thoughts/beliefs?
How do I know that my thoughts/beliefs are true?
Are there facts that I’m ignoring or I’ve overlooked?
What other explanations could there possibly be?
How realistic are my thoughts, beliefs, and expectations?
What are the Negative Consequences of procrastinating?
The negative consequences you may experience from procrastinating also make you more likely to procrastinate next time round, because they make the task/goal even more unpleasant for you and hence you will want to avoid it even more. These negative consequences may include, feeling more discomfort because you haven’t achieved the task, keeping your unhelpful rules and assumptions intact because you haven’t challenged them, criticizing yourself as an attempt to motivate yourself which actually backfires and demotivates you, tasks piling up and with it more demands and time pressures, and possibly some sort of punishment or loss from your environment for not having done the task.
What each letter stand for in the SMART goal system?
Specific: It needs to be as clear (eg compare “To eat in public" with “To eat lunch in a local restaurant on my own.”
Measurable: It needs to be easily assessed (eg compare “Being friendly” with “Staying for 2 hrs” - what does ‘friendly’ mean?)
Achievable: It needs to be possible and probable to achieve
Relevant: It needs to be important to you.
Time bound: It needs to have an end date for completion
“blow things out of proportion“., and we view the situation as terrible, awful, dreadful, and horrible, even though the reality is that the problem itself is quite small. What unhelpful thinking style is this?
Catastrophising
What are the three communication styles?
Passive, Assertive, Aggressive
What was the example used in the ABCD module?
When my partner came home this evening, she said ‘hi’ but didn’t give me a kiss like she usually does.
What are the three practical Technics to stop procrastination?
1. Prioritize
2. Grade
3. Tell Time
What are the four reason safety behaviors can be a problem?
1. Safety behaviors stop us from directly testing our fears.
2.Safety behaviors can become ‘self-fulfilling prophecies’.
3.If our fears don’t come true we mistakenly ‘thank’ the safety behavior.
4.Safety behaviors increase our self-focused attention.
What is the Definition of Magnification and Minimization?
In this thinking style, you magnify the positive attributes of other people and minimize your own positive attributes. It’s as though you’re explaining away your own positive characteristics
Yay! You found the question of the day everyone gets to answer (if they what to). Out of all of the classes which class has help the most and what have you taken for it?
No wrong answer!