Anxiety
The 3 automatic responses when experiencing anxiety are?
Fight, Flight, Freeze (Fawn). We typically activate these responses when our body and mind senses danger and adrenaline rushes through our bloodstream.
What physical symptoms of anxiety occur in the chest region of the body?
Increased heart rate; hyperventilation; Shallow Breathing, Tension.
What does "CBT" stand for?
Cognitive Behavioral Therapy.
"I failed my math test, I'm so stupid". What thinking trap am I?
Labeling. You attach a negative label to yourself based on one action or mistake made.
T or F: Everybody has Anxiety
True. Anxiety is a very natural part of being human.
What is it called when there is no real threat or danger.
A False Alarm. The anxiety response is now more maladaptive than helpful.
What physical symptoms of anxiety occur in the digestive area of the body?
Nausea, butterflies, Stomach pains, Constipation, diarrhea, vomiting.
Which skill reflects how intense our anxiety is that we are experiencing and allows us to choose a skill that matches the intensity of the emotion?
The Feelings Thermometer.
You smile and say hi to a peer walking down the hallway but they don't acknowledge you and continue on their phone. You now think to yourself "they are mad at me". What thinking trap am I?
Mind Reading. You think you know what someone else is thinking, but the only way we will no for sure is by asking.
T or F: Anxiety and fear are the same thing
False. Both are emotions, however, fear is an in the moment response to a threat, whereas anxiety is a response to something we believe is a threat.
When does anxiety become a problem?
When it stops you from doing everyday activities, when it goes off and there is no real danger, and when it happens frequently.
Name 1 thing you can do when you have a worried thought?
Relaxation Techniques, Facts vs Feeling, Breathing Exercises.
Which skill is a grounding technique that allows us to pay attention to our surrounding senses?
5-4-3-2-1 or 5 Senses.
"My mom said that she likes my hair, but she's my mom so it doesn't count". What thinking trap am I?
Disqualifying the Positives. You reject all positives in your life by insisting they don't count.
T or F: the more we escape or avoid a situation that makes us anxious, the more anxiety will grow.
True. Avoidance and Escape can provide short term relief, but in the long term, we cannot avoid anxiety-provoking situations forever and the situation becomes much more difficult to overcome.
What are 3 circumstances in which anxiety can be helpful?
1) When Detecting Danger 2) To build on Motivation 3) To get us through tough situations.
What is an anxious thought?
An anxious thought is a thought that provokes a response to protect yourself regarding an unknown fear.
What skill requires us to Tip the Temperature of our bodies, use intense exercise, practice paced breathing and progressive relaxation.
the TIPP Skill.
Getting into 1 fight with a friend and thinking "everybody hates me, I have no friends". What thinking trap am I?
Catastrophizing. You take a relatively small event and imagine extreme and horrible consequences.
T or F: Solely relying on our initial feelings and opinion rather than the facts helps relieve anxiety symptoms.
False. When you take the time to STOPP and think about the facts to the situation rather than our initial beliefs, our anxiety symptoms will begin to decrease.
What causes Anxiety?
Anything and everything! Anxiety can stem anywhere from genetics, trauma, past experiences, etc.
How can Anxiety make you act?
Checking; Reassurance Seeking; Helplessness; Avoidance; Escape.
Which skill involves gradually facing the anxiety-provoking situation over and over again?
Exposure therapy. We do this to slowly reduce your reaction and recognize there there is no real danger or threat.
"I will always have anxiety, therefore there is no point in learning to deal with it". What thinking trap am I?
All-or-Nothing Thinking. You see things as either black or white but never shades of grey, therefore missing on the middle ground where most situations usually fall.
T or F: When you are anxious all your other senses are diminished.
False. Adrenaline starts running and your senses become more alert and hightened.