Coping Strategies
This coping strategy involves breathing in 4 secs, hold 4 secs, and out for 4 secs. Is used to help reduce anxiety, anger, and stress
What is box breathing?
Persistent sadness, low energy/motivation, and loss of pleasure are
Some symptoms of depression
Myth or fact: The Behavioral Expression of Anger Is Fixed and Cannot Be Changed.
Myth
Tension, restlessness, racing heartbeat, shortness of breath are this type of symptom
What are physical symptoms?
Worry, headaches, fatigue, and restlessness are examples of this
What are symptoms of stress?
Similar to another coping strategy, the difference with this coping strategy is the length of the exhale
What is rectangle breathing?
Type of depression that usually occurs during winter months
What is Seasonal Affective Disorder (SAD)?
This visual is taught to explain how anger is a secondary emotion and that underlying emotions may surface as anger.
What is the anger iceberg?
These are specific fears that are excessive in nature and often lead to avoiding that which is feared(e.g., public speaking, heights, tunnels, etc.)
What are phobias?
Chronic stress and worry may lead to one or both of mental health conditions
What is depression and anxiety?
This coping strategy is used to schedule intentional activities, and recognizing changes in mood and depression symptoms before and after the activity
What is behavioral activation?
This is the name of the cycle that people with depression may get stuck in, resulting in avoidance and low motivation/energy
What is the depression cycle (or the depresion spiral)
This scale can be used to measure our anger episode on a scale from 0-10
What is the anger meter?
Anxiety is similar to this, but key differences include unsubstantiated and constant worry in anxiety, and symptoms can remain despite no identified stressor
What is stress?
These two types of stressors include things going on inside of us that can cause stress, and things going on in the world around us that can cause stress
What are internal and external stressors?
This type of coping strategy is usually practiced by listening to a script. Can be used to relaxation
What is progressive muscle relaxation?
Compared to a person who is depressed, someone in this mood state may share similar symptoms to depression, but is still able to maintain regular sleeping patterns, participate in daily activities, and will start feeling better in a few days or weeks
What is sadness
This cycle we may get stuck in when we avoid things that scare us. Can be a short-term relief, but at a cost
What is the avoidance cycle?
This type of stress can be positive, and may be felt when going for a job interview, or going on vacation. It can feel exciting and motivate us
These types of skills and strategies can be practiced and used for distress tolerance
What are DBT Skills?
In men, depression tends to present as this, while in women, depression tends to present as this
What is tiredness, irritability, and anger. What is feelings of sadness, worthlessness, and guilt
Survival, expressing our needs, and protecting ourselves are examples of what
Purposes of anger
This describes a very intense type of anxiety and tends to be a reaction to an immediate and specific situation.
What is fear?
This type of stress is a feeling of being overwhelmed, anxious, or worried due to challenging situations.
What is distress?