Behavioral Activation
True or False: Behavioral Activation focuses on the present not the past.
True. While information about your past may be important in determining how your behaviors and experiences impact your mood, the way treatment works is by examining your current behaviors.
What are the three parts of the CBT triangle? Give an example.
Thoughts, Emotions, Behaviors.
Is anxiety ever considered normal? Please explain.
Anxiety is a natural emotion. An anxiety response can protect us when in danger.
What sport has been played on the moon?
Golf
While a cat was outside, it started to downpour. The cat couldn’t find any shelter and got completely soaked by the rain, yet not a single hair was wet. How could this be?
It was a hairless cat.
What is behavioral activation?
A well-established validated treatment for depression, based on the idea that our mood and behavior are tightly linked.
When depressed, what can we do to change how we feel?
Activate!
If we follow the lead of depression, we will feel less motivated and want to avoid and isolate. Do the opposite of what the depression wants you to do and do something in line with your values and goals.
Name 3 anxiety symptoms: at least one physical symptom and at least one psychological symptom.
Anxiety:
Physical symptoms: increased heart rate, blood pressure and breathing, sweating, shaking, muscle tension, fatigue, headaches, stomach ache.
Psychological symptoms: excessive worry/rumination, feeling overwhelmed/stressed, difficulty concentrating or making decisions, irritability/mood swings, restless, sleep disturbances
Other: avoidance, isolation, difficulty functioning
What movie featured the song What did you say bout my brother
Mufasa
The more of me you take, the more you leave behind. What am I?
Footsteps
We can jump-start our __________ by starting with __________ and letting our ______follow.
A. Mood, Action, Mood
B. Action, Mood, Action
C. Rain, Sun, Sky
We can jump-start our __MOOD__ by starting with __ACTION__ and letting our _MOOD_ follow.
This is hard at first, but over time, most people recognize that their actions can actually have an impact on their mood, so they feel less at the mercy of their depression.
Most depressive disorders appear around what age
20
How long must symptoms of anxiety occur
at least 6 months
Which professional boxer once offered to pay a zoo attendant $10,000 to let him fight a gorilla?
Mike Tyson
Why was 6 afraid of 7
Because 7 8 9
Behavioral activation can be challenging. What are some tips that can help us deal with barriers (or problems that arise)? Name 2 tips.
-Be prepared for a challenge: expect some discomfort
-when failures inevitably happen, keep going
-Take one step at a time: don't move so quickly that you become overwhelmed
-Address negative thinking: develop self compassion
-Focus on values, not just symptom reduction: emotions are a part of life.
-Reward yourself for achievements
When depressed insomnia/hypersomnia happens
Nearly every day
Why is exercise a good way of coping with anxiety?
Exercise helps the body to remove stress hormones such as cortisol.
Exercise releases feel-good endorphins (chemicals in the brain) that can enhance your sense of well-being.
Exercise helps improve sleep.
Exercise can act as a distraction from negative thoughts.
Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala, our reacting system to real or imagined threats to our survival.
This was the first disney princess to have a tattoo
Pochahontas
You are in a dark room with a box of matches. Nearby are three things: a candle, an oil lamp and a log of firewood. Which do you light first?
The match
Sarah learns that she failed a test, she feels sad and hopeless, and isolates in her room and stops studying. What are some action steps that Sarah can take to feel better?
Ask for help, get out of her room, go for a walk, studying, etc.
Criteria for Depression Give 3 examples.
Depressed mood most of the day
Little interest or pleasure in all or almost all activities
Weight loss/gain
loss of energy
recurrent thoughts of death
This disorder is considered best friends with anxiety, meaning when one gets diagnosed with anxiety many times they are also diagnosed with ___.
Depression
What Island country is home to the most populated city?
1st: Indonesia, Jakarta
2nd: Japan, Tokyo
This vehicle is spelled the same from the front as well as from the back. What is it?
Racecar