Bodily Sensations
Behaviours
Thoughts
Miscellaneous
True/False
100

Name 2 strategies that can be used to help calm or relax the body.

What is breathing retraining (deep/diaphragmatic breathing), progressive muscle relaxation, yoga, stretching, etc.

100

what is coping?

Thoughts or actions we use to deal with stressful situations

100

What unhelpful thinking styles are the following 2 thoughts? “If I don’t do something perfectly, I have failed.” “I’m an idiot.”

All or nothing (or black and white) thinking and labelling

100

What are the different components of anxiety and how are they related?

Body sensations (e.g., racing heart, nausea, shortness of breath, dizziness), Thoughts (e.g., “I’m going to have a heart attack”, “I’m going to make a fool out of myself”, “I can’t handle this”, “What’s wrong with me”), Emotions (e.g., fear, shame, sadness, guilt), Behaviours (e.g., avoidance, subtle avoidance, safety behaviours, maladaptive coping strategies)

All the symptoms of anxiety can feed off each other. Thoughts can increase physical sensations, physical sensations can promote avoidance, avoidance can increase unpleasant emotions, etc.

100

When we are faced with a threatening event, our bodies give us a surge of adrenaline

True. When faced with threatening event such as a physical attack or natural disaster, most people feel anxiety or fear. Our bodies give us a surge of adrenaline and our instincts take over. 

200

What is the goal of Progressive Muscle Relaxation?

To learn what tense/relaxed muscles feel like; to get a rebound effect of relaxing the muscle beyond the resting/starting level of tension

200
DAILY DOUBLE

Act out a way you relieve stress with your friends. Your group members  will need to guess what you are acting out to get points. No Talking! 

200

What are the two ways we learned to manage our thoughts?

(1) Challenging and changing our thoughts; (2) Changing our relationship with our thoughts through Mindfulness

200

What is a category of stress such as poverty, crowds, noise, or natural disasters?

Environmental Stress

200

Anxiety is not heritable/genetic

False; anxiety can be passed on genetically. 

300

What are five physical symptoms of anxiety?

Trembling, restlessness, muscle tension, rapid heart rate, short of breathe, headache, etc. 

300

Why is it important to create exposure hierarchy?

You train your body and mind into seeing that the anxiety provoking situation is not dangerous. By staying in a situation that is anxiety provoking you can see the anxiety come down on its own without utilizing coping skills. By continuing with exposure tasks and confronting situations that are anxiety provoking your body will eventually become used to them, and the anxiety will eventually decrease to a manageable level.

300

What are the 4 components of mindfulness?

(1) Paying attention; (2) On purpose; (3) In the present moment; (4) Non-judgmentally

300

What strategy helps manage stress by thinking about a future event and preparing for it by thinking it through

Coping ahead

300

Anxiety is the condition of feeling uneasy or worried about what may happen. 

True. 

400

Explain how you should practice deep breathing explaining the rate of breathing and the location of breathing.

Slow, calm rate (inhale for 4, hold for 2, out for 6); breathe deep down into belly.

400

What do you do when you’re stuck on a certain step of your exposure hierarchy?

You can break down the step you are having trouble with into another smaller step, you can check yourself to see if you are using any subtle avoidance or safety behaviours OR go back to previous step to see if anxiety was manageable in that step, check for safety behaviours/subtle avoidance.

400

Daily Double

Your team must come up with an alternative thought (CBT thought record) for the following thought.

"If I give a presentation in class, I know I will fail and people will laugh at me"

10 pts if you act out the alternative thought

400

Name 3 positive coping strategies for dealing with anxiety

Journaling, self-care, coping ahead, relaxation, distress tolerance practice, etc. 

400

Anything that causes stress is known as a stressor

True