Coping skills
Go-to breathing technique
What is Respiratory Control?
CBT
Cognitive Behavioral Therapy
characterized by intrusive, distressing thoughts accompanied by behaviors, at times repetitive, that initially bring anxiety down but prolong over time
OCD (Obsessive Compulsive Disorder)
how many times (typically) are you supposed to engage in an exposure per day (amount of trials)
5
3 "pillars" of behavioral activation (hint: part of this is on your check in sheet each day)
routine, enjoyable, valued activities
The deliberate tightening and releasing of muscle groups
ERP
Exposure & Response Prevention
Worry that occurs about typical or expected topics, but that is in excess and causes distress throughout the day
GAD (Generalized anxiety disorder)
what is the minimum wait time while engaged in a trial (regardless of anxiety level?)
1 minute
3 (of the 4) communication styles
assertive, passive, aggressive, passive-aggressive
Skills to bring you back to the present/here and now when you are ruminating or worrying
What are Grounding Skills
BA
Behavioral Activation
Intense episodes of severe anxiety that create physiological distress along with intense fear sensations
Panic Disorder
what is the term for "getting used to" or noticing anxiety start to decrease?
habituation
3 points on the CBT triangle
thoughts, behaviors, feelings/emotions
Engaging in a task with complete focus, both with mind and body, without judgment
What is Mindfulness Practice
RC
Respiratory Control
Intense anxiety and hyperfocus on one specific fear stimulus
phobia
what is the term to describe how one specific exposure can, in turn, help alleviate symptoms of anxiety in other similar areas?
generalization
name three cognitive distortions
black/white or all or nothing, personalization, catastrophizing, emotional reasoning, magnification, discounting the positive
The appropriate time to use coping skills
Not during an exposure, and when anxiety is over the limit of what is "tolerable" to sit with in the moment (ie 5 or above, sometimes 4)
DMR/PMR
Deep or Progressive Muscle Relaxation
Anxiety that is primarily focused on physical/body symptoms or sensations or recurring thoughts of having a serious illness
Health anxiety
what is overcorrection and why do we do it?
engaging in exposure work/tasks that are beyond the "norm" for day to day behavior in order to be confident in future possible in-the-moment exposures (ie, eat off toilet seat so that you can eat off of a dish with a spot on it without issue)
3 ways in which safety behaviors (bans) can be mental
rumination, worry, counting, self-assurance, thought blocking