Coping Skills
Window of Tolerance
Social Skills
100

When doing deep breathing, should you breath using your stomach or chest?

Stomach (Diaphragmatic breathing)

100

What is the zone of arousal in which a person is able to function most effectively?

The Window of Tolerance

100

Name one thing you have learned about someone in the group

Several appropriate answers 

200

What are you focusing on when practicing mindful eating?

Your sense of smell, taste, touch, sight, and sound

200

What is the fight/flight response called? What is the freeze response called?

Hyper-arousal

Hypo-arousal

200

When talking to someone, what are some important skills to keep in mind?

Make eye contact

listen when the other person is speaking

Don't interrupt

Be respectful

(other answers may be appropriate as well)


300

What is mindfulness?

Focusing on the present moment

300

What are some common symptoms of being Hyper-aroused?

anxiety

overwhelmed

emotional and/or aggressive outbursts

anger/aggression/rage

additions

impulsivity 

rigidness

over-eating/restricting 


300

What are some common bodily reactions to experience anxiety in a social situation?

heart racing

mind going black

shortness of breath

increased body temperature 

shakiness 

etc. 

400
What is the purpose of deep breathing (aka Diaphragmatic breathing)?

Diaphragmatic breathing can  help improve the functions of your vagus nerve. This nerve extends from your brainstem to your abdomen through the esophagus, heart and lungs. It is responsible for regulating involuntary processes like digestion and heart rate. Stimulating this nerve is a good way to reduce anger, anxiety and stress. 

This vital nerve also connects to the parasympathetic nervous system, which is responsible for helping you calm down and handle situations when you aren’t in the middle of a dangerous or stressful situation.

400

What are some common symptoms of hypo-arousal?

dissociation

shut down/unavailable/not present

memory loss

auto-pilot

separation from self, feelings, and emotions

400

How do you know someone is a friend?

Loyal

Trustworthy

reliable

safe

etc.

500

Name 5 effective and healthy coping skills

Deep Breathing or Paced Breathing 

Progressive Muscle Relaxation

Exercise

Mindfulness/Meditation

Grounding techniques

Talking with a supportive person

Changing your body temperature 

500

What part of our brain is known as our "alert system" and where is it located in our brain?

Amygdala 

located in the Limbic System

500

What is the most effective way to treat anxiety in social situations?

repeated exposure to social situations