Coping Skills
When doing deep breathing, should you breath using your stomach or chest?
Stomach (Diaphragmatic breathing)
What is the zone of arousal in which a person is able to function most effectively?
The Window of Tolerance
Name one thing you have learned about someone in the group
Several appropriate answers
What are you focusing on when practicing mindful eating?
Your sense of smell, taste, touch, sight, and sound
What is the fight/flight response called? What is the freeze response called?
Hyper-arousal
Hypo-arousal
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)
What is mindfulness?
Focusing on the present moment
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
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.
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.
What are some common symptoms of hypo-arousal?
dissociation
shut down/unavailable/not present
memory loss
auto-pilot
separation from self, feelings, and emotions
How do you know someone is a friend?
Loyal
Trustworthy
reliable
safe
etc.
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
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
What is the most effective way to treat anxiety in social situations?
repeated exposure to social situations