Have you been listening?
Who is more 2x more likely to develop depression?
Women
Give an example of Opposite action for angry
instead of fighting/yelling/arguing --> talk quietly and behave politely
Name 2 risk factors for depression
• Family history of depression or similar disorders.
• Poverty, unemployment, social isolation, and other stressful life events.
• Regular drug and alcohol use.
What are the two ends of the stress performance curve?
under stressed and burnt out
What are the first 2 steps in Three Good things?
1) Write about three positive experiences from your day.
2) Choose one of the following questions to answer about each of the three good things:
• Why did this happen?
• Why was this good thing meaningful?
• How can I experience more of this good thing?
What tells you someone has an Avoidant attachment style?
overly rigid, guarded, and distant
uncomfortable with emotions and conflict
difficulty expressing needs and wants
What are some protective factors out of your control?
family, neighborhood you grew up in and genetics
Psychotherapy and medication
Developing psychological flexibility helps to lead to....
greater resilience, emotional tolerance, and overall well-being
What are the three tips to improve consistancy when using behavioral activation?
start small
make a plan
bring a friend
Protective factors are..
things that contribute to mental health, and allow a person to be resilient in the face of challenges.
What does PLEASE stand for?
PL- Treat Physical Illness
E- eat healthy
A- avoid mood altering drugs
S- Sleep well
E- Exercise
When are attachment styles created?
Attachment styles are established in childhood and strongly impact romantic relationships throughout life.
What does prioritize your responsibilities tell you to do to start?
Focus on completing quick tasks first.
What are the three things you can do for social support?
Lean on your existing relationships
Say “yes” to socializing.
Join a support group.
What are the components of the cycle of depression?
Stressor-->thoughts, feelings, physical symptoms --> behavioral response
What are the 4 emotional regulation skills we discussed?
Opposite action, PLEASE, Check the facts and paying attention to positive events.
Name 4 signs of depression
depressed mood
loss of interest or pleasure
significant weight change
diminished concentration
sleep difficulties
fatigue nearly every day
feelings of worthlessness
recurring thoughts of death
What are the 7 stress management techniques?
Keep in mind stress isnt a bad thing
talk about your problems
prioritize responsibilities
focus on the basics
dont put all your eggs in one basket
set aside time for yourself
keep things in perspective
What are the two steps in behavioral activation?
1. Choose activities you are likely to complete.
2. Practice your chosen activities.
What tells you someone has a Secure attachment style?
committed to relationship, but independent
attentive, affectionate, and accepting
able to handle and resolve conflict
What are the 6 protective factors we discussed?
social support, coping skills, physical health, sense of purpose, self-esteem, and healthy thinking
What are the 4 attachment styles
Secure, Anxious, Avoidant, Anxious-Avoidant(Disorganized)
What are the 6 components of psychological flexibility?
Acceptance, being present, values clarification, commitment to values enactment, self as context (awareness), defusion (distance between awareness and thoughts)
What are the 4 coping skills we discussed?
Behavioral Activation, Social Support, three good things, and mindfulness.