Sleeping Difficulties
Name one idea for creating a better sleep hygiene?
setting a sleep schedule, avoid caffeine later in the day, avoid napping during the day, use your bed for sleep, not using screens before bed, don't force yourself to sleep, allow 30 minutes to wind down, exercise regularly.
Name one symptom of anxiety
Feeling restless, wound-up, or on-edge, Being easily fatigued, Having difficulty concentrating, Being irritable, Having headaches, muscle aches, stomachaches, or unexplained pains, Difficulty controlling feelings of worry, Having sleep problems, such as difficulty falling or staying asleep, Pounding or racing heart, Sweating, Trembling or tingling, Chest pain, Feelings of impending doom, Feelings of being out of control
Name one symptom of depression
Name two symptoms related to trauma
Flashbacks, distressful memories, distressing thoughts, physical signs of stress, avoidance, hypervigilance, easily startled, difficulties concentrating, sleep troubles, irritability, memory troubles, negative thoughts about oneself and the world, negative emotions such as fear, loss of interest in activities, isolation, difficulties feeling positive emotions.
Name one distraction technique used to manage hallucination symptoms.
Humming, listening to music, meditation, exercise, calling a friend, painting/ creative expression.
What is the name of the helpful tool mentioned to manage nightmares?
Nightmare protocol
Name one technique provided in the slides to manage anxiety
Visualization, breathing techniques, physical activity, thought challenging, meditation, journaling, progressive muscle relaxation and aromatherapy options
Name one example of a relaxation technique
Deep calm breathing, progressive muscle relaxation, meditation, mindfulness practices
Name the four trauma responses
Flight, fight, freeze, fawn
Name two types of hallucinations
Visual (Sight) hallucinations Auditory (Sound) hallucinations Tactile (Touch) hallucinations Olfactory (Smell) hallucinations Gustatory (Taste) hallucinations Presence hallucinations (These hallucinations make you feel that someone is in the room with you or standing behind you)Proprioceptive hallucinations (These hallucinations make you feel as though your body is moving such as flying or floating when its not.) Hypnopompic/ hypnagogic hallucinations occur when you are waking up or falling asleep.
Name a therapy that is effective at managing insomnia symptoms?
Cognitive behavioral therapy for insomnia. (CBT-I)
Name one daily habit or lifestyle change that can decrease anxiety?
Decreasing caffeine, decreasing sugary foods, avoiding alcohol, not skipping meals, exercise regularly and getting quality sleep.
Name one way to combat fatigue/ low motivation
set a schedule for yourself, Set small manageable goals for yourself, practice positive affirmations, movement, getting a consistent sleep routine.
RIGHT side of the brain. (has to do with imagination, emotions, creative expression and art)
Individuals often experience an increase in hallucinations when experiencing what type of struggles or what type of mental health disorders?
grief, sleep deprivation, certain substance use, and exposure to trauma/ abuse. schizophrenia spectrum disorders, bipolar disorder, post-traumatic stress disorder may experience auditory hallucinations.
ANY 2 work : Shower, journal, read and breathe
What do breathing techniques do physically to your body to calm the anxiety response.
1. Slows heart rate
2. Lowering blood pressure
3. Increase oxygen flow
4. Calms the nervous system
State a positive affirmation example.
Name one technique useful in managing trauma symptoms?
Relaxation techniques, distraction, self-care, grounding, aromatherapy, somatic experiencing, bilateral stimulation (tapping), TRE,
Name one way of practicing sub-vocalization
examples: reading a book outload Anything that has to do with saying or reading outload
What is the recommended average sleep for adult individuals.
7-9 hours per night.
Name one aromatherapy option that is beneficial at managing and calming anxiety.
Lavender, chamomile, sandalwood, bergamot orange, clary sage
Name one technique provided for depression:
Behavioral activation, identifying cognitive distortions, relaxation techniques, restorative yoga, positive affirmations, getting unstuck workbook, identifying social supports
Name one therapy that is beneficial in managing and healing from trauma symptoms
EMDR, prolonged exposure, in-vivo exposure, accelerated resolution therapy, somatic experiencing
(Id also except CBT)
Name one technique used to manage auditory hallucinations?
Identifying the emotions, reality testing, setting boundaries, positive affirmations, identifying triggers, recording what the voices are saying, repeating what the voice is saying, utilizing earplugs, voice diary, subvocalization, and distraction techniques