COPING!
3 adaptive/positive coping skills
We use this skill when we are REALLY IN OUR FEELINGS and it initiates the "dive response"
TIPP
Irritability is a symptom of anxiety
TRUE! We can become very irritable when anxious
These statements help diffuse arguments and helps us get our point across effectively
I statements! I feel this when you do this!
What is Elizabeth's dogs name?
Nemo
Positive mental health examples
Adapting and being flexible, going with the flow
Maintaining social connection
Hobbies and activities that give us meaning
Physiological reaction that occurs when we feel threatened
FIGHT FLIGHT FREEZE!
Hobbies, pets, and things I care about are not therapeutic
FALSE FALSE FALSE FALSE! Hobbies increase self-esteem, give meaning/value to our lives, build our identity. We nurture and care for our pets which makes us feel we are contributing to something more
When we feel/get the impression that what we are feeling is wrong, our interpretation of our own experiences is wrong, and expressing certain emotions is wrong.
I N V A L I D A T I O N
your feelings are real and you are allowed to feel.
we can sometimes internalize invalidation which can lead to negative-self talk
Show me your pet
yes, you need to go get them and show me.
When we are *in the zone*. We are totally immersed in what we are doing, we are motivated and energized (I say this ALL THE TIME)
Flow state!
We are reinforcing anxiety by...
Avoiding situations that make us uncomfortable
Dehydration, hunger, hormones, etc. have nothing to do with our feelings
FALSE! It's all connected.
When we are validating someone we are.......
Actively listening and present
Avoiding judgemental remarks
Being mindful of our expression/body language/tone
Asking them what they need. Advice? Vent?
Tell me something you're grateful for
:D
____ coping is when we use a skill that makes us feel better in the moment but causes more suffering down the line.
MALADAPTIVE COPING! Examples: lashing out, bottling up feelings...
Fully accepting reality and not trying to change it. Letting go of what is outside of your control.
Radical Acceptance
We can treat depression by simply activating ourselves
TRUE! Depression happens when we *stop* moving. 2 ways to treat depression: BEHAVIORAL ACTIVATION & OPPOSITE ACTION.
This DBT skill helps us assertively communicate our needs
DEARMAN
What is Crystal's zodiac sign?
Libra
When we take time to think about our character, values, and motives and acknowledge when we made mistakes/good choices
SELF REFLECTION!
Thinking about the situation from different perspectives before reacting. This may look like asking people we trust for their perspective.
Checking the facts!
Emotions are meaningless and annoying.
FALSE! While they are annoying, emotions serve a purpose. Emotions help us interact with our environment, they help us figure out how to react, they help us figure out what we need, want. When we know what we are feeling (and not judging it) we can communicate our needs, we can build stronger relationships with not only others but ourselves.
A friend comes to you for advice. You don't have any advice to give them. Are you helping?
YES! YOU ARE HELPING BY LISTENING AND VALIDATING THEM. BEING WITH SOMEONE IN THEIR PAIN AND NOT CHANGING OR JUDGING IT IS THE MOST POWERFUL THING YOU CAN DO FOR ANOTHER HUMAN BEING!
Name 3 things you love about yourself
:D