Santa's Helpers
involves exposing the patient to the anxiety source or its context
Exposure Therapy
There is no gray area...."its my way or the highway."
Black and white thinking
There are 5 stages of sleep
exposure to normal challeges would cause you_____
What is stress?
Name two specific type of trees are usually used for CHRISTMAS?
Douglas fir or Noway Spruce
The higher your HRV the more you are on Fight or Flight
FALSE
a psychological state where someone experiences discomfort when their beliefs, values, or attitudes conflict with their actions
Thinking that a bad thing or a disaster would happen!
Catastrophizing
Lack of interest in activities I used to enjoy
Depression
Prolong exposure to challenges and stressful factors that occurs when the demands of life exceed your ability to cope.
Distress
It takes this long for Christmas trees to reach the height at which most people buy them
6-8 years
Your 10th cranial nerve that regulates/communicatewith your ANS (information highway to the brain and back)
What is Vagus nerve?
individual who is vulnerable to crippling fear or anxiety conducts a sort of thought experiment in which they imagine the outcome of the worst-case scenario
Play the script to the end
Not noticing the positive things and thinking about the negatives
Discounting the positive
Thinking that something bad is about to happen constantly
Anxiety
Rulolph is sweating a lot, his skin temapture is dropping, and its heart us jumping out of its chest with shallow breathing while its thinking that life is about to end or something super bad is about to happen
Rudolph is having a panic attack!
This country is the largest exporter of Christmas trees?
Canada
The heart weighs about _____ g.
Approx. 300 g
This technique involves progressively tensing your muscles, followed by relaxing them.
Progressive muscle relaxation.
This hormone is also called the stress hormone
Cortisol
Rudolph cant stop thinking about its interaction with Santa and keeps reviewing the conversation with Santa and its feeling anxious and a lot of thoughts. thinking about it over and over it again!
Rumination
An annual Christmas/holiday treat that many Japanese families enjoy year after year. from this famous traditional American FOOD! wink wink
Two people can have the same average HR of 65 but completely different HRV. (TRUE or FALSE)
TRUE
psychotherapeutic process of learning to identify and dispute irrational or maladaptive thoughts known as cognitive distortions
Cognitive restructuring
believing something to be true because the person feels that it is true
Emotional Reasoning
During this stage of sleep, you tend to DREAM!
Rapid Eye Movement (REM)
Rudolph does not have an HRV because its a F*&% DEER! (TRUE/FALSE)
FALSE
In the 1900s it was popular in Poland to do what to your Christmas tree?
Hang it upside down
Name two areas of the brain that HRV influences
Frontal lobe, medulla oblangata, Amygdala, Limbic system
Using this skill would allow you to regulate your physiology, and the more you practice it, the better it gets
HRV training
This CBT skills is for combating harmful thoughts. It uses objective facts and evidence related to those thoughts by being an objective judge
What is weighing the evidence or thought Court?
Dysregulation in this nervous system can result in digestive issues.
What is Fight or flight in ANS?
Rudolph is suppressing his emotions. Without processing these emotions it can lead to ______
What is a mood?
Why were the Americans punished if they decorated or celebrated Christmas?
Because the only way to celebrate Christmas was a church service
Which part of the brain is mainly responsible for controling the HRV?
Medulla oblangata
"I feel embarrassed so I must be an idiot."
when an individual blows things out of proportion. For example, someone might view a small mistake as an epic failure.
What is Magnification?
Santa's HRV has been low lately. This can be due to
A. Fatigue
B. Santa getting sick
C. Santa is depressed bc of the overwhelming amount of wishes
D. All the above can be true
What is "All the above"?
Rudolph is no longer interested in Christmas or spending time with other deers or Santa. It has been lacking motivation to do anything! Rudolph might be experiencing
What is Depression?
When did the tradition of Christmas trees finally spread to America?
What era?
The 1800s
HRV and breathing are closely related, this phenomenon is called____
Respiratory sinus Arrhythmia (RSA)