Emotions
True of False: Changing how you relate to your thoughts can also change how you feel
True. Our thoughts are heavily connected to our emotions and behaviors, and although we cannot change our thoughts we can change how we relate to them, which can improve mood.
Mental health issues affect only a small percentage of the American population
Myth. About 1 in 5 adults will have a diagnosable mental health disorder within a given year
True or False: Active listening is an aspect of good communication
True. Communication is not just about being able to articulate yourself and your needs well, but also in being able to listen others
Name 2 times where you can use deep breathing as a coping skill?
Deep breathing is often used to help with uncomfortable emotions such as stress, anxiety, or anger. It can also be used when faced with cravings.
The capacity to recover quickly from difficulties; ability to bounce back
Resilience
True or False: Secondary emotions are the initial emotions you have when a situation occurs
False. Primary emotions are the emotions that happen immediately after an event, although secondary emotions are often easier to notice.
Certain mental health disorders are not treatable
Myth. While mental health disorders are not usually "cured", all mental health disorders can be effectively managed with proper treatment
What are the two types of communication? Which one makes up the majority of our communication?
Verbal and Nonverbal. Nonverbal communication makes up over 50% of our communication (some say it makes up as much as 93%)
True or False: Avoidance is a type of long-term coping skill
False. Avoidance only worsens the difficult thoughts/emotions we are experiencing, especially when it comes to Anxiety. Can be helpful in short-term.
What does tangible social support provide?
100 point bonus if you can name the 3 other types of social support
Support that helps with practical needs, such as transportation, finances, childcare, etc.
3 others: Emotional, Informational, and Appraisal
True or False: Although anger can have negative consequences it is still a healthy emotions that we should not attempts to get rid of.
True. In small doses anger is an appropriate and health emotion. However, it can be a problem when it affects others, impacts work/job performance, when it negatively affects health/well-being, and when it's too intense
Symptoms of one mental health disorder can often overlap with symptoms of others
Fact. There are many disorders within the DSM-5 that share similar symptoms, which is why it's important to not diagnose based off of just one symptom
What are the three types of communication styles?
Passive, Aggressive, and Assertive
True or False: Coping skills can be used before a stressful event occurs
True. Typical coping skills such as exercise, meditation, engaging in hobbies, etc. can be used when things are "fine", and often help to make coping with a stressful event easier when it occurs
This model states that a combination of biological vulnerability and stress can lead to the development or worsening of mental health disorders
Stress-Vulnerability Model
What 2 primary emotions are also common secondary emotions?
Sadness and Anger
Men attempt suicide more than women do
Myth. Women are about 4x as likely to attempt suicide. Men often have a higher rate of death when compared to women as they typically use more lethal means
Name 1 of the 3 common types of personal boundaries
200 point bonus for correctly naming the other 2 types
Rigid, Porous (overly flexible), and healthy boundaries
What things go into maladaptive or bad coping skills?
Anyway that we try to cope that harms us more than helps us, ends up making the stress/emotions work, or does not work for the situation but is continued to be used
What is a core belief?
100 point bonus if you can name the 4 common harmful core beliefs
A core belief is a person's central ideas about themselves, others, and the world. Every situation/experience is seen through the lens of core beliefs
4 harmful ones: helpless, unlovable, worthless, external danger
When realizing that are usual response to our emotions may not be helpful in the moment, we can use this skill to act opposite of our usual urges
Opposite Action
Certain mental health disorders can be marked by experiencing physical sensations
True. Anxiety disorders and trauma based disorders often have a physical component to them. Examples are things like sweating, hands shaking, heart racing, and light-headedness among others
Name 2 traits of boundaries that are too flexible
Oversharing, difficulty saying "no" to others, overinvolved in others issues, accepting of abuse/disrespect, constant fear of rejection if they are not compliant, and dependent on the opinions of others
Name one skill that you can use to help with cognitive distortions (unhelpful thinking)?
Examining the evidence, double-standard method, the experimental technique, thinking in shades of gray, the survey method, defining terms, and cost-benefit analysis among others
Describe what Dialectical Abstinence is
A synthesis between the ideas of abstinence and harm reduction. The goal is still abstinence, but if you relapse the goal is to minimize harm and get back to abstinence quickly.