Symptoms
Name a physical sign that you are experiences mild anxiety SUDs (1-4).
Some tension, fidgety, start overthinking, sweaty, etc,
Name a coping skill to use when experiencing mild anxiety SUDs (1-4)
Radical acceptance, breathing skills, reframing thoughts, putting thoughts on trial etc
(Cognitive Skills)
I'm feeling like I'm failing everything and am unsure of what to do. How can I change my thinking to improve my mood?
Remind self of past "wins", reframe thoughts, discuss worries with supports
True or False: Having a plan for risky situations can help maintain progress.
True: Being aware of risky situations and having coping skills prepared can increase successful coping
Danny has not been eating or sleeping well. His anxiety is higher than normal and he's relying on more caffeine to make through the day. What changes should he make?
Focus on eating habits and sleep hygiene. Decrease caffeine use and use supports/journaling to help process anxiety
Name a physical sign that you are experiencing moderate anxiety SUDs (5-7).
heart rate and breathing start to increase, stomach fluttering, pacing, over-thinking, etc.
Name a coping skill to use when experiencing moderate anxiety SUDs (5-7).
Take a walk, talk to someone, take space, Listen to music, draw or color, write in a journal, etc.
(Distractions)
Positive "What Ifs", "So What", reframe
True or False: Lapses are a normal part of progress and treatment.
True: Progress is not linear and often includes lapses
Max struggles with trying new things. He has recently been offered a new job but worries he will end up as miserable as he is in his current job. He is procrastinating replying to the job offer. What should he do?
Talk to supports, ask questions to the employer, accept the job, etc.
Name a physical sign that you are experiencing high anxiety SUDs (8-10).
Shaking, heart racing, breathing heavy, nausea, tightness in your chest, headache, crying, racing thoughts, etc.
Name a coping skill to use when experiencing high anxiety SUDs (8-10).
Deep breathing, TIPP, Stretching, Meditation, Grounding etc.
(Somatic Skills)
You've recognized a negative thought spiral now what?
Use a distraction, use grounding, try reframing etc.
True or False: Once I've completed therapy I no longer need to keep exposures in mind.
False: Continuing to challenge avoidance when opportunities arise will help to maintain progress outside of therapy.
Katie wants to go to the concert with her friends but as the date is getting closer her anxiety is increasing. The day of the concert she is debating cancelling and not going. What should she do?
Not avoid! Use coping skills, support from friends etc to help her go to the concert.
Heart palpitations, weight on chest, sweating, dizzy etc are examples of what kind of symptoms?
Name a skill that helps with avoidance?
Opposite action, accountability partner, safety behaviors, practicing exposures
Practice acceptance and watch the thoughts like clouds in the sky, focus on the present using mindfulness, do something engaging, not give into compulsions/neutralizations
True or False: Every support I have serves a role.
True: Pairing a need with the right support can be crucial to feeling better. We don't go to an accountant for information on our health. Same goes with supports. If I need empathy I may find one support the best but if I need tough love another support is the best choice.
Drew is struggling with procrastination. He has tried planners and other ways to stay organized but finds that he loses his motivation when he starts a new project and just puts it off. What can he do to stop the procrastination cycle?
Racing thoughts, overthinking, ruminating are signs of what kind of anxiety symptom?
Cognitive symptoms
Negative thoughts are clouding your mind, making it difficult to do anything. What is a coping skill that could help?
Grounding, focusing on the present, reframing thoughts to neutral/positive, accepting thoughts presence and observe them without being hooked
What is one way to stop the rumination cycle?
Reframe from why to how questions, reframe negative labels to more neutral or positive, positive what ifs
True or false: I need to know the reason for my anxiety to cope with it.
False: It can be helpful to know why anxiety is spiking but there are times we cannot find the reason. Coping skills work regardless of the reason as long as we tag the right symptom to the correct coping skill for us
Jill is working on an exposure and is going to the supermarket alone. She has a full cart of groceries but gets stuck in an aisle between a family with a screaming toddler and an old couple debating pasta sauce. Feeling trapped she is begining to feel a panic attack coming on. What should she do?
Grounding, breathing, read ingredients of an item, call her friend, progressive muscle relaxation, etc.