Show:
How Behaviors Affect Mood
How Thoughts Affect Mood
Communication/Relapse Prevention
Potpourri
Practice Makes Perfect
100
What should you avoid close to bedtime in order to sleep well?
Caffeine, exercise, screen time
100
What is the difference between positive and negative thoughts, and how do these thoughts affect depression/anxiety?
Positive thoughts help improve mood/reach your goal, negative thoughts increase anxiety and depression
100
What are some ways that we discussed in group that you can make friends?
Joining clubs with people of similar interests, volunteering, in the neighborhood, at work, in class at school
100
How do depression and anxiety affect social behavior?
Talk less, avoid social situations, avoid eye contact, may seem "snobby"
100
What is a question that you can ask yourself when you are having a negative thought?
What would my best friend say? What thought error am I making? What is the evidence for this? How is this thought helping me reach my goal?
200
Name two behaviors that we discussed that can calm irritable and anxious mood
What are relaxation and deep breathing?
200
Name two types of thinking mistakes and give an example of each
Types of thinking errors: predicting the worst, mind-reading, feelings as facts, all or nothing thinking, missing the positive, expecting perfection
200
Why is social support important? Why is it especially important when you are depressed/anxious?
Helps improve your mood, particularly when depressed/anxious, helps you feel supported/have someone to talk to when not feeling good about yourself
200
How are activities related to depression and anxiety?
Increasing activites improves mood, practicing activities reduces anxiety
200
Which style of communication have we been encouraging you to use more and why? Give an example of how you would say something in this way.
What is assertive? Examples might be using an "I feel" statement, setting a time to talk about it, introducing a solution to the problem or a compromise
300
Name two types of the five activities that are especially effective at improving depressed mood
Mastery, new activities, social, exercise, goal oriented
300
Give a good example of cognitive restructuring for the following thought: "I didn't get that scholarship so that means I'm dumb."
Am I making a thinking mistake?, Lots of other people probably didn't get that scholarship, I'm smart at many things, etc.
300
What is the difference between a "slip"/"lapse" in your depressive symptoms vs. a relapse?
Slips=less severe, maybe 1 or 2 symptoms; relapse=return to full symptoms
300
Give two examples of how to decrease negative thoughts
Increase positive activities, use thought challenging strategies, "change the channel"
300
Give an example of a long term goal and how to make it more reachable
Examples of making the goal more reachable: breaking down the goal, setting a bunch of short term goals, doing research about the goal
400
What behavior have we learned that makes anxiety worse?
What is avoidance?
400
Give a good example of how to challenge this thought: "I don't know how to help my friend so that means I'm useless."
I was able to help my friend last week with something, I'm helpful in a lot of other ways, Is this thought helpful?, etc.
400
What are some ways to prevent a relapse?
Check on your mood, social activities, use tools from groups when you see a slip/lapse
400
What are the four communication styles that we discussed in group?
Assertive, passive-aggressive, aggressive, passive
400
Talk back to this negative thought: "no one likes an ugly person like me"
What would my friend say? Do I have evidence of people that do like me?
500
When we talked about problem solving, what does the SOLVE acronym stand for?
State the problem, options, likely outcomes, very best one, evaluate
500
What is an example of predicting the worst error and how can you talk back to it?
Examples: I know I'm going to fail this test, I know I'm not going to have fun at the party Challenges: What else could happen? Have I had fun at things in the past? Can I really see into the future?
500
Why is it good to have more than one person in your social support network? Is it possible to have too many, and why?
More than one person-avoid too many eggs in one basket; however, if you have too many may not be able to make deep connections
500
If you feel like you are having a "slip," when should you tell your parents/therapist?
Right away!
500
Give an example of a mind-reading thought and how to challenge that thought
"I know that they don't like me because they didn't smile at me" "I know that teacher thinks I'm dumb because he/she didn't call on me in class" Am I really a mindreader? What else might be causing these behaviors?