Stress
The body's automatic response to stress is _____, ______, or ______.
And provide examples of each.
Flight, Fight, or Freeze.
What DBT skills involves cold water, intense exercise, paced breathing, and muscle relaxation?
TIPP
Temperature
Intense exercise
Paced breathing
Progressive muscle relaxation
The CBT technique of asking "What evidence do I have for this thought?" is called?
Cognitive restructuring/ thought challenging.
What type of trigger is being in a bar where you used to drink?
Environmental stress.
True or False: Coming to IOP to grow in your recovery and see your favorite therapist ever is a form of self-care.
Y'all better have said true.
Name at least 2 external stressors.
Job loss, financial problems, relationship loss, housing instability.
The "Wise Mind" balanced what 2 states of mind?
Emotional and rational mind
"If I don't handle this perfectly, I'm a failure. What distortion is this?
All-or-nothing thinking.
What type of stressor is boredom in recovery?
Internal stressor.
What type of journaling can reduce stress and improve mood?
Gratitude journaling.
Fear, worry, self-criticism, guilt, unrealistic expectations.
True or False: DBT says urges and cravings always need to be acted on.
Bonus if you know what DBT says about urges.
False.
Urge surfing - urges can be observed and let pass.
Believing one relapse means you'll "never succeed" is what distortion?
And reframe it.
Catastrophizing/ overgeneralizing.
Stress is one of the most common ______ for substance use.
Triggers.
What does "behavioral substitution" mean in coping with stress and cravings?
Replacing an unhealthy coping behavior (ex: smoking, drinking) with a healthier behavior (ex: walking, journaling).
What's the difference between perceived stress and actual stress?
Perceived = how we interpret events internally
Actual = refers to the objective situation itself
Which DBT skill module teaches strategies like using your five senses to manage overwhelming emotions in the moment? Name a few of the skills in the module.
Distress tolerance skills.
TIPP, STOP, ACCEPTS.
Believing "I should be stronger and never feel stress" is an example of what kind of distortion?
"Should" statements.
What is the term for believing "I need a drink to calm down"?
Maladaptive thought (irrational belief)
Bonus: Why is it not all-or-nothing thinking?
What coping style is most effective: problem-focused coping or emotion-focused coping?
Trick question! It depends on the situation/ stressor.
Problem-focused = best for controllable stressors (ex: Financial stress --> budget)
Emotion-focused = best for uncontrollable stressors (ex: Divorce --> radical acceptance)
What are 2 ways to tell the difference between acute stress and chronic stress?
Give examples of each
Acute = short-term, specific trigger (ex: receiving bad news, being late, taking a test, giving a presentation)
Chronic = long-term, ongoing (ex: financial worries, microaggressions, loss of loved one)
HALT stands for Hungry, Angry, Lonely, ______.
...for those of you who have been in 12-step programs like AA/NA, this is review!
Tired.
Name one CBT behavioral strategy that helps break the stress-avoidance cycle.
Give 3 examples.
Behavioral activation.
What emotion-based stressor is one of the top causes for relapse?
Anger.
Anxiety and sadness are leading causes but they are not the top cause.
Deep breathing lowers which part of the nervous system?
Sympathetic nervous system (SNS).
Fun fact: This is the division of our ANS that is responsible for our "fight-or-flight" response.