Depression
What is Mindfulness?
Mindfulness means paying attention to the present moment and not worries of what might be or what was. Mindfulness helps reduce the rumination and worry that often accompany depression.
What is Deep Breathing, how does it help?
Deep breathing slows down the heart rate, lowers blood pressure, and increases oxygen intake, all of which contribute to a calmer state.
Examples of 3 diversions
go for a walk read a book play a sport listen to music watch a movie practice a hobby go for a run clean or organize do yard work
Define coping skill
Coping skills are the strategies and behaviors people use to manage difficult situations, reduce stress, and maintain emotional well-being.
Da bomb
Something excellent or impressive.
How Social Support helps
Resisting social isolation, and instead leaning on social support, can improve resilience to stress and depression.
How does Progressive Muscle Relaxation help?
By tensing and relaxing the muscles throughout your body, you can achieve a powerful feeling of relaxation.
Define a Time Out and appropriate rules.
When someone calls a time-out, both individuals agree to walk away from the problem, and return once you have both had an opportunity to cool down. How long will you be gone? Where is a mutually agreed upon place to go to? What is the purpose of a time out?
When is a coping skill harmful?
When is does more harm than good.
Word
An expression of agreement.
Behavioral Activation is having motivation to do something. How does Behavioral Activation help
By doing something it slows down or stops the Depression cycle. Depression reinforces inactivity, and inactivity reinforces depression.
Define Imagery, give an example.
If you think of something sad, it’s likely you’ll start to feel sad. The opposite is also true: When you think of something positive and calming, you feel relaxed.
What is Cognitive Restructuring?
Who is responsible for managing your triggers
You
Crunk
To get hyped up or excited.
What is the Three Good Things intervention?
Reflecting on positive experiences, rather than negative ones. Even small positive experiences can help.
Define Positive Thinking
Positive thinking expects positive outcomes and views challenges as opportunities for growth. It's about approaching life with an optimistic outlook, finding solutions to problems, and maintaining confidence in oneself and one's abilities
Identify Three Warning Signs.
sweating can’t get past problem feel hot / turn red clenched fists headaches becoming argumentative raised voice using verbal insults
The difference between problem-focused and emotion-focused coping skills.
Problem-focused coping aims to address the source of stress, while emotion-focused coping focuses on managing the emotional response to a situation.
Psych
A way to trick someone or say something is not serious.
List two types of self care
Healthy Diet, Sleep, Shower, Hygiene, take medication as prescribed, etc
How can you challenge irrational thoughts?
When you examine the evidence and question how likely these thoughts are, you can reduce anxiety.
What is an "I statement", how can you use them?
"I statements," are structured to express the speaker's feelings, the situation that triggered those feelings, and the desired outcome, all from a first-person perspective.
Identify two different coping skills for two different situations or emotions
music, journaling, distraction, day dreaming, fidget toy, drawing, counting items, walking away, positive thinking, asking questions.
Anger, Anxiety, feeling overwhelmed, depressed, hopeless
What's the 411?
What's the news? What's going on?