Stress Management
You are being chased by a bear! This is another name for the "stress response".
Hint: Two words together that start with an "F"
What is the "Fight or Flight" Response.
Fun Fact: Some research suggests that humans can also experience a "freeze" response as part of this mechanism, essentially "playing dead" to avoid danger, making it more of a "fight, flight, or freeze" response.
This is what CBT stands for
What is Cognitive Behavioral Therapy
This is what DBT stands for
What is Dialectical Behavior Therapy?
A behavior that is intended to cause harm to another person or damage property. This behavior can include verbal abuse, threats, or violent acts.
What is aggression?
2. How many sides does a regular snow crystal have?
a. Four
b. Five
c. Six
d. Eight
c. Even if they look irregular, all snow crystals start with an underlying six-sided structure.
Reducing or eliminating this from your diet can help to lower stress levels.
Hint: Think of things you drink during break time
What is caffeine (coffee, energy drinks, soda)
Fun Fact: Caffeine can exacerbate stress by stimulating the central nervous system, leading to increased heart rate, blood pressure, and the release of stress hormones like cortisol.
These are the three components for the CBT Triangle
What are thoughts, emotions (or feelings), and behaviors
DBT was originally developed to treat this personality disorder.
What is Borderline Personality Disorder?
True or False: Everyone interprets the numbers on the Anger Meter Scale the same.
What is False?
People may interpret the numbers on the scale differently
Many celebrations occur near the shortest day of the year. What is this day called?
The winter solstice
Studies show that this is the most effective way to reduce stress and anxiety, as this activity releases endorphins and moderates stress systems.
What is Exercise
The process of identifying and reframing negative thought patterns into more realistic and positive thoughts.
What is Cognitive Restructuring.
This distress tolerance skill involves accepting situations that cannot be changed.
What is radical acceptance?
True or False. Venting anger is always desirable.
False. Venting anger in an aggressive manner reinforces aggressive behavior.
Which has a colder winter—the Northern Hemisphere or the Southern Hemisphere?
The Northern Hemisphere is colder.
It comes down to which hemisphere has more water (which retains heat better than land). The Northern Hemisphere is 61% water, and the Southern Hemisphere is 81% ocean and, as a result, warmer.
This is a technique that originated from the army, where you are do progressive clenching of your muscles, then relaxing them, to help you destress and sleep.
Hint: All the words for the answer are in the question.
What is Progressive muscle relaxation
After a breakup, Sam believes they will never be happy again. Which cognitive distortion is this?
Catastrophizing
This DBT skill helps regulate emotions through identifying the actual event, examining interpretations, and determining if the emotion and its intensity fit the factual reality.
Hint: Everyone who was here learned about this on Monday
What is Check the Facts
These are the four types of anger cues
Physical, Emotional, Cognitive, Behavioral
What’s more dangerous: hypothermia or frostbite?
Hypothermia. A person is unable to think clearly or move. Get them into a warm room, remove wet clothing, and warm up the body with warm blankets and drinks.
These are the two hormones that are triggered in the stress response
Hint: One starts with the letter "A", another starts with the letter "C"
What is Adrenaline and Cortisol, which are known to lead to long-term effects such as weight gain, heart disease, stroke, and other health complications.
This cognitive distortion is when someone blames themselves for things outside of their control (e.g., “It’s my fault the team didn’t win”).
What is personalization
These are the four components of DBT
What are emotional regulation, interpersonal skills, mindfulness, and distress tolerance
True or False: There are 3 phases where anger leads to aggression.
What is TRUE
Buildup, Explosion, and Aftermath
What is the width of the largest snowflake on record?
a. Three inches
b. Five inches
c. Ten inches
d. Fifteen inches
d. Fifteen inches wide! According to Guinness World Records, this snowflake was recorded in 1887 in Montana by a rancher.