Psychoeducation
Name 1 thing that happens in our body with anxiety
Face gets hot
legs shake
heart beats fast
stomach feels queasy
breathing heavy
Anxiety is dangerous and should be avoided at all costs!
False
True or False: We should always turn to coping skills when experiencing anxiety
(explain)
False, by using coping skills in response to anxiety, we are sending the message to our brain that anxiety is bad, we cannot tolerate it, and it deserves our attention.
Define cognitive distortions AND name at least 3
internal mental filters or biases that increase our misery, fuel our anxiety, and make us feel bad about ourselves. Our brains are continually processing lots of information. To deal with this, our brains seek shortcuts to cut down our mental burden.
thoughts that cause individuals to perceive reality inaccurately and are negatively biased
What is mindfulness?
Paying attention to the present moment without judgement
intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment.
Is all anxiety bad? Why or why not?
spur us on, help us stay alert, make us aware of risks and motivate us to solve problems.
- allow us to react faster to emergencies
It becomes a problem when it is unexpectedly severe or lasts longer than anticipated after a stressful situation has ended, causes very marked personal upset, or causes someone to be unable to cope with everyday challenges
Everyone experiences intrusive thoughts
True
What is the balance between reasonable mind and emotion mind called?
Wise Mind
Name the cognitive distortion in this example:
I feel so foolish when I stutter, therefore I am foolish.
Emotional Reasoning
True or False: Mindfulness is an effective tool in pushing away anxiety in order to feel better.
(Explain)
False. Mindfulness is about being aware of the present moment without judgement. This allows you to welcome in anxiety to be present until it passes
What does egodystonic mean?
thoughts, impulses, and behaviors that are felt to be repugnant, distressing, unacceptable or inconsistent with one's self-concept.
Thoughts that go against ones values
If we experience anxiety and don't run away, it will ease or decrease on it's own over time
True
What does the distress tolerance skill TIPP stand for?
Name 2 ways that we can start to change distorted thinking?
Thought Challenge, Self Compassion, Reflecting on what was learned after doing exposures, Mindfulness etc.
True or False: We should only use mindfulness when the present moment is positive
(Explain why or why not)
False, Mindfulness is about paying attention to the present, accepting all comfortable and uncomfortable emotions and sensations without judgement.
This is what happens when our body prepares for a threat by giving a burst of energy and heightens our senses.
Fight-Flight-Freeze
I am to blame for having anxiety
A lot of things contribute to having high anxiety like genetics, environment, personality, etc.
Name the 3 steps you can use to work on allowing and intentionally addressing emotion
Label, describe, validate
What are core beliefs?
deeply held beliefs that inform how people see themselves and the world. They have a large influence on people’s perceptions and decision making.
a person’s most central ideas about themselves, others, and the world. These beliefs act like a lens through which every situation and life experience is seen.
Name 4 metaphors that can assist with observing our thoughts
Leaves on a stream
Trains in a station
Clouds in the sky
Thoughts carried on a conveyor belt
Draw the OCD cycle and give a specific example
Must include discussion about compulsions reinforcing anxiety, habituation, and what to do instead of compulsions.
Thought suppression is a helpful strategy
False
What are the 3 types of boundaries discussed in group. Give an example for each
Rigid, porous, healthy
Everyone in the group name a different distortion and give an example of when it was at play in their life
Varies
True or False: Mindfulness encourages people to be complacent
(explain why or why not)
Mindfulness is not about just accepting things and saying, everything’s fine, no need to do anything here. With mindfulness practice, we develop a capacity to be measured in what kind of changes we bring about, and to bring about that change in a skillful, intentional, and compassionate way. Mindfulness encourages action when we’re rooted in awareness and understanding. Mindfulness empowers students and educators.
“Between stimulus and response, there is a space. In that space is our power to choose our response. In that response lies our growth and our freedom.” – Viktor Frankl