Perfectionism
Rather than achieving excellence, perfectionism is more focused on...?
avoiding feelings of inadequacy or judgement.
Michael ends his days by journaling and keeps a list of 3 good things that happened throughout the day. What emotional regulation skill is Michael practicing?
Pay Attention to Positive Events. (Acceptable answers: mindfulness, gratitude)
What are the risks of long term stress on the body?
Heart problems, stomach problems, weakened immune system (higher likelihood of being sick), difficulty with concentration.
What is hyperarousal also known as?
Fight or flight
What is the theme of the poster in the hallway? (negative points for leaving the room to check)
Hello Kitty/Sanrio Fall
List 2 or more of the cognitive distortions that contribute to perfectionist thinking.
All-or-nothing thinking, catastrophizing, labeling, and/or mental filtering.
When Daniel becomes upset, he stops and asks himself 3 questions to assess why he's feeling it, if it's rational, and if his behavior will be congruent to the situation. Which skill is Daniel using?
Check the Facts.
Excessive Worry, Feeling Restless, Trouble Concentrating, sense of impending doom
What is hypoarousal also known as?
Freeze or Shut Down
Which therapist used to run a dance business?
Val
Name the 2 types of perfectionism and their definitions.
1. Self-oriented: setting high standards for yourself.
2. Social Prescribed: the exaggerated belief that others have high expectations for you.
3. Other-oriented: Very high standards for others' work.
Emily had a difficult day at school, nothing seemed to work out for her and she's feeling down and sad. Emily wants to just lay down and go to sleep, however, instead she sits in the living room and watches funny cat videos to make herself laugh. Which emotional regulation skills is Emily engaging in?
Act Opposite
Name 3 physical symptoms of Anxiety
Rapid heartbeat, shortness of breath,
muscle tension, sweating, fatigue, upset stomach, trouble sleeping
What are some symptoms of hyperarousal?
Feeling angry, jumpy, or full of panic
heart beats fast
thoughts race, might act impulsively
Who's birthday did we celebrate on Tuesday?
K-pop idol Jeong Jung-Kook
Perfectionism can lead to multiple maladaptive coping behaviors, name 3.
Overcompensating, excessive checking and reassurance seeking, repeating and correcting, excessive organizing and list-making, difficulty making decisions, procrastination, avoidance, slowness, not knowing when to quit, giving up too soon, failure to delegate, hoarding, and trying to change the behavior of others.
Amber makes sure to eat well, drinks plenty of water, sleeps 8 hours a day, exercises several times a week, avoids drugs and alcohol and sees her primary care doctor several times a years when needed, which emotional regulation skill is Amber using?
PLEASE (Treat physical illness, eat healthy, avoid mood-altering drugs, sleep well, exercise)
What are some behavioral signs of anxiety
What are some symptoms of hypoarousal?
you feel numb or empty,
you feel low energy or tired
you feel disconnected from your surroundings
What is Marla certified in that she would like to incorporate into therapy?
Yoga
Describe the process of challenging perfectionist thinking. (Hint: 6 steps)
1. Identify the distortion
2. Put thoughts on trial
3. Consider alternative perspectives
4. Replace absolutes
5. Reframe the thought
6. Practice self-compassion
DBT stands for Dialectical Behavior Therapy, define Dialectics.
Dialectics states two things that seem opposite can be true at once.
Name 5 ways to manage stress?
Movement, Meditation, Talking to a trusted friend or counselor, self-care, journaling, art, hobbies, exercise, creating a to do list.
Marshall heard a rumor that his best friend was talking poorly about him. Marshall's heart begins to race and he begins to write a long angry text message. What state of arousal is Marshall in? and what are some effective strategies for self-regulation?
Take slow deep breaths
take a break
release muscle tension
dim lights or close his eyes
get away from noise, take a break
say that "I'm okay" "I'm Safe" or "This will pass"
Listen to calming music
How many apples tall is Kailyn?
Six Apples