Thinking Errors
Tunnel vision
What occurs when you focus intensely on threat-related information and pay no attention to signs of safety
Worry-free time
What is - time you set aside every day to not worry
Name the basic emotion underneath anxiety
What is - Afraid/Scared
Name it to tame it
What is - naming the emotion to shut off the amygdala and tell your brain you're not in danger
What does the A stand for in AWARE?
Acknowledge & Accept
All or Nothing/Black and White Thinking
What is - seeing things in extremes, either all good or all bad
Worry time
What is - the time you allow yourself to worry every day, not allowing yourself to worry at other times
The most important question to ask yourself when you feel anxious:
Is this (d-----) or (d---------)?
Is this danger or discomfort?
2 ways to slow your breathing
What are - long exhales
What is - shallow breathing as much and as fast as you can until your body stops you
What does the W stand for in AWARE?
Overgeneralizing
When you take a single instance of something and assume it will continue to happen
The length of time it takes to experience an emotion if we allow it to come and go on its own.
What is - the 90-second rule
The part of the brain that turns off when you name an emotion.
What is - the amygdala
A way to deal with muscle tension
What is - holding tension in your muscles for 1 minute.
What is - progressive muscle relaxation
What does the second A stand for in AWARE?
[take] Action - to make yourself more comfortable
Jumping to conclusions/predicting the future
When you always expect the worst
Coping skill that's most helpful at bedtime
What is - Progressive Muscle Relaxation
3 automatic responses to fear
What is - the flight/fight/freeze response
5-4-3-2-1 grounding
What is - noticing 5 things you see, 4 things you can touch/feel, 3 things you hear, 2 things you smell, and 1 thing you taste
What does the R stand for in AWARE?
Repeat
Emotional Reasoning
When you view emotions as fact
The bottom-up approach - relaxing your body first
How to - give the logical part of your brain time to work
The reason for practicing the Rule of Opposites
How you make room for something you fear so that you no longer feel afraid of it
Definition of mindfulness
What is - intentionally attending to the present experience
What is - conscious awareness of your experience in the present moment.
What does the E stand for in AWARE?
End - anxiety and panic doesn't last forever