Exposure
This is part of the anxiety cycle; it can reinforce anxiety; and it is targeted by exposure therapy. Sometims it is helpful as it gives us an opportunity to take a break.
What is avoidance?
This is one of human's basic emotions. Compared to depression, it is usually less intense, has shorter duration, and interferes with our life less.
What is sadness?
This is one of the bodily changes associated with anxiety; we may want to go to the bathroom when this happens.
What is bladder urgency?
This is usually the first step of using cognitive strategy to manage anxiety.
What is identifying your ABC (ie., activating events, beliefs, and consequences)?
This is a mental health profession that uses the creative process of art making to improve a person's physical, mental, and emotional well-being.
What is art therapist?
This is something you can do if you found a step too overwhelming and/or challenging.
What is breaking a step into smaller tasks?
This increases your activity level, especially in pleasurable activities – having fun – and tackling your list of tasks and responsibilities, but doing it in a realistic and achievable way, so that you set yourself up to succeed.
What is behavioural activation?
We use this thinking style when we justify something (e.g., threats/danger) based on our emotions/feelings.
What is emotional reasoning?
It is worth doing this before doing cognitive chanllenging if you are highly distressed.
What is relaxation skills (e.g., breathing, progressive muscle relaxation)?
This is what C stands for in ACT.
What is commited to doing what matters to us?
When doing exposure, it is important to start a step in which you feel confident enough to give it a go but not overwhelmed. This is the zone where you feel uncomfortable but managable anxiety and you can learn and grow.
What is growth zone?
This thinking style occurs when someone repeatedly experiences uncontrollable negative situations and eventually comes to believe:No matter what I do, nothing will change.
What is learned helplessness?
This is a double edge sword - it may help us achieve things in life, sometimes these standards get in the way of our happiness and can actually impair performance.
what is perfectionism?
This is the technique to help us identify our core beliefs (i.e., the deeply ingrained beliefs about who we are as a person; usually developed in early life).
What is identifying the common themes of my automatic thoughts/downward arrowing?
People may use this thinking style when they feel anxious and think about the worst case scenario.
What is Catastrophizing?
When we stay long enough in a feared situation, this nervous system will kick in and calm us down.
What is para-sympathetic nervous system?
This is one of the treatment options for depression. It influences people's mood by identifying and changing their thoughts and beliefs
What is cognitive therapy for depression?
This is one of self-compassion's components, and it tells us that pain/suffering is universal.
What is normalising?
This is what A in ACT means.
What is acceptance (things out of our control)?
This is usually the first stage of Cognitive behavioural therapy.
What is psychoeducation?
This type of exposure involves deliberately triggering feared physical sensations (e.g., rapid breathing, dizziness) to reduce fear of bodily symptoms (used in panic disorder)
What is interoceptive exposure?
This is one of the guidelines for behavioural activation that ensure people are not set up for failures.
What is starting small and simple?
This is the behaviour you do during exposure that may prevent you from learning that you can cope the feared situation on your own; but you can do it at the early stage of exposure.
What is safety behavioiur?
Compared to CBT's challenging our thoughts, ACT focuses on ...
What is changing our relationship to thoughts?
This happens when we get caught up in thoughts and let them dictate our behaviours in an unhepful way; and this make us more vulnerable to stress and other mental issues.
What is cognitive defusion?