True or False
SMART stands for Setting Specific, Measurable, Achievable, Relevant, and Time-bound goals.
True
What is a SUD Scale?
Self-report tool for assessing your level of distress or anxiety symptoms from 0 - 10 (or 1 -100)
All or Nothing Thinking
Who does depression affect?
Depression can affect anyone.
Who can experience anxiety?
Anyone can have anxiety.
Self-compassion is about only caring for yourself
False! Self compassion is - Treating yourself with kindness, understanding, and care in difficult times, as you would treat a friend.
When is a good time to use a TIPP Skill?
Bonus: What does TIPP stand for?
When emotions are running high / crisis point / to TIPP the scale from dysregulation to regulation
Bonus: Temperature, Intense exercise, Paced breathing, Progressive relaxation
What is mind reading?
Assuming you know what other people are thinking (usually about you)
What causes depression?
Genetics such as a family history, major life events, moving, losing a loved one, conflict, and substance use to name a few.
What is anxiety?
The body's natural response to stress. It's a feeling of fear or apprehension about what's to come. Intense, excessive, and persistent worry and fear about everyday situations. It is an emotion characterized by feelings of tension, worried thoughts and physical changes.
Identifying core values means: knowing the values you wish to stick by, and allowing these values to direct your actions.
True
What is thought challenging?
Identifying and questioning negative or irrational thoughts (cognitive distortions) to reframe them. Finding Evidence for and against a thought.
What if the plane crashes?
Catastophizing
"If I make a mistake, I'll get fired"
"They haven't texted me back, so they are angry with me"
Name at least 4 symptoms of depression.
Feeling sad or depressed mood, loss of interest or pleasure in activities, loss of energy or motivation, changes in appetite, trouble sleeping or sleeping too much, feeling worthless or guilty, and difficulty concentrating.
Name at least 4 symptoms of anxiety.
Fast heart rate, rapid breathing, sweating, shaking, stomach ache, restlessness, excess worry, trouble sleeping, fear, trouble concentrating or racing thoughts.
Worry time is about setting an unlimited amount of time at the end of the day to worry
False!
Worry time is: Placing your worry or thought in a box and noting “I’ll come back to this later”. Practice of putting the thought down, and setting aside a certain amount of time each day to put energy into this thought.
Gradually increasing your tolerance to a certain situation, practicing coping skills in the 'growth' zone and relearning is what CBT skill?
Exposure Ladder
What is intolerance of anxiety?
Feeling that the anxiety or discomfort will persist forever. That the only way to cope is to avoid
Name at least 4 coping skills for depression.
socializing-try not to isolate, exercising or going for a walk, getting creative such as writing, painting, drawing, or coloring, healthy habits such as getting enough sleep, spending time doing things that bring you joy, challenging negative thoughts, deep breathing, relaxing, positive affirmations, listening to music.
What causes anxiety?
A trigger can cause anxiety and everyone's triggers are different. Some examples can include social situations, school, taking a test, public speaking, work, confrontation, and relationships.
Sensory Modulation is something I can't do alone
False: you can use sensory modulation independently, at any time, in any place.
What is self compassion?
Treating yourself with kindness, understanding, and care in difficult times, as you would treat a friend.
What is disqualifying the positive?
Discounting positive info or twisting a positive into a negative.
"This meal tastes great!" "yeah it's okay but I put too much X in it"
Name at least 4 ways to support someone with depression.
Make a point to reach out, recognize that depression is an illness, listening, be supportive of healthy habits, encourage professional help, connect loved ones with social support, make time for self-care, and if someone is in danger call 000.
Name at least 4 coping skills to decrease anxiety.
Deep breathing, meditating, progressive muscle relaxation, challenging irrational thoughts, and imagery.