Coping Skills
Describe Box Breathing to the group.
Breath in for 4, hold for 4, exhale for 4, out for 4
What does the E in ERP stand for?
Exposure
What does the RP in ERP stand for?
Response Prevention
What does OCD stand for?
Obsessive Compulsive Disorder
What does BA stand for?
Behavioral Activation
Describe Self Soothe to the group and give 1 example.
Self Soothe: using our 5 senses to manage and regulate one’s emotions and create a sense of calm and comfort.
Ex. Listening to calm music, smelling a candle
True or False: We want to use coping skills when we do our exposures to help deal with the anxiety.
False! We want to use our coping skills when our anxiety reaches a high 6 or 7 and we can no longer sit with our anxiety without doing compulsions
Name 2 examples of a compulsion.
Examples: reassurance seeking, hand washing, confessing, avoidance
What are two physical symptoms of anxiety?
Examples: heart racing, palms sweating, feeling hot, face getting red, stomach hurting, nausea
Why do we do BAs?
What is each part of 54321 Grounding?
5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste
Name two examples of an obsession.
Intrusive thought: "I could get someone sick" "Something doesn't feel right" "I might be sinful"
Name one way you have resisted a compulsion in the past week.
True or False: 1 in 50 people have OCD.
True!
Examples: attending class, attending religious services, doing art, cooking for family
When do we use our coping skills?
When we reach a high 6 or 7 and cannot sit with anxiety without doing compulsions
NOT during exposures
Why do we do exposures?
To show our brain we do not need the compulsion/safety behavior for our anxiety to go down or become more tolerable.
Give an example of Opposite Action
Doing the opposite of an urge that is not helpful
Ex. Urge to yell at mom, instead taking a step back and taking a break
Ex. Urge to do compulsion, not doing compulsion
Name a famous person with OCD.
Exs: Jenna Ortega, Leonardo DiCaprio, Howie Mendell, David Beckham
What is your favorite BA?
Whatever your favorite is!
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Name two common themes of OCD.
When our we start to "get used to" an exposure, or we feel less anxiety when completing an exposure.
Is there a cure to OCD?
No magic cure! But, we can manage OCD and decrease symptoms so that it interferes with our lives less.
What are the 3 types of BAs?
Routine
Value-driven