Skill of the week
The skill reviewed at the start of Tuesday's group
What is accumulate positive experiences/ emotions?
One of the skills in the TIPP acronym
What is Temperature, Intense exercise, Paced breathing, or Paired Muscle relaxation?
Something behavioral activation is used to treat
What is depression/ depressive symptoms? (Depressive symptoms can also be a symptom of PAWS)
An activity you can do to reduce distress
What are activities such as watching movies, going for bike rides, etc?/ What is practicing coping skills?
The modality/ type of treatment this skill is from
What is DBT?
Specific ways of breathing that can help reduce stress (ex: 4,7,8 breathing)
What are breathing exercises/ paced breathing?
You can expect behavioral activation to offer you instant relief (true or false)
What is false?
Behavioral activation is a long-term method of reducing depression and increasing positive emotions. It is most effective when practiced consistently over an extended period of time
The stage of change after you have made the changes needed/ are taking actions to change and are working to keep them up
"I made the changes I want, and I want to stick with them and maintain my gains"
What is the maintenance stage of change?
"I made the changes I want, and I want to stick with them and maintain my gains"
When engaging in positive activities avoid...
What is multi-tasking?
Lengthening this in your breath can help reduce stress and activate the parasympathetic nervous system (rest and digest)
What are exhales?
Behavioral activation works to replace these
What are negative or avoidant behaviors?
Defined as "a state of being satisfied with oneself or one's situation, often without realizing the dangers or deficiencies of it". One of the most common reasons behind recurrence of use
What is complacency?
Something I asked the group to work on at the end of our session (and in the group recap email)
What is make a list of pleasant activities/ events you can engage in/ mindfully engage in pleasant events?
A way to expend your body's stored up physical energy
What is physical exercise?
When working on practicing behavioral activation, consider restarting...
What are past rewarding activities/ things you used to enjoy?
Going back to (healthy) things that have brought you joy/ positivity in the past is a good place to start when considering positive activities to engage in
An acronym for methods of distracting yourself when in crisis
What is ACCEPTS?
Accumulating positive experiences helps increase resiliency and decrease...
What is emotional dysregulation? (will also accept unpleasant emotions)
Increased anxiety can be a symptom of this
What is Post Acute Withdrawal?
An acronym that helps with effective goal setting?
What is SMART?
Specific, Measurable, Attainable, Relevant, Time-bound
Doing something positive for another person or cause to focus on someone/ something other than yourself
What is contributing?