Multiple Choice
When experiencing social anxiety, we often become 'mind-readers' and imagine that we can correctly assume what others are thinking about us. 'Mind-reading' is an example of:
A. A Thinking Trap (AKA a Cognitive Distortion)
B. Core Belief
C. Realistic Thinking
D. None of the above.
A! Mind-reading is a thinking trap (or cognitive distortion). This trap happens when we believe that we know what others are thinking and we assume that they are thinking the worst of us.
True or False:
Social Anxiety is an anxiety disorder where we believe that others will judge us negatively (e.g., "they'll think I'm an idiot"), and it is therefore experienced most acutely in situations when we are by ourselves.
False! Social anxiety is experienced most acutely in situations when we are with other people.
Trying not to be noticed, avoiding eye contact, holding or fiddling with something, trying to hide (e.g., sit in corner, hair over face), not talking, or having an escape plan (e.g., sit by door or in aisle, make excuse to leave early) are all examples of...
A. Automatic Thoughts
B. Social Anxiety
C. Coping Thoughts
D. Safety Behaviors
D! These are all examples of safety behaviors.
Explain what the letters in the acronym 'STOPP' stand for.
Stop (Don’t act immediately. Wait.)
Take a breath (Slowly breathe in and out a couple of times.)
Observe (What am I thinking about? What am I focusing on? What am I reacting to? What am I feeling in my body?)
Pull back (Zoom out! See the bigger picture. Is this fact or opinion? Is there another way of looking at this? What would someone else say about it? How does this affect others? What advice would I give a friend in this situation? How important is this situation right now?)
Practice what works (Consider the consequences. What’s the BEST thing to do? Do what will help most!)
What is the rarest M&M color?
A. Brown
B. Red
C. Green
D. Yellow
A. Brown
Our ________ is the balanced part of us that comprises our inner knowledge and intuition, where the parts of our mind where thoughts driven by distressing emotions, and more rational thoughts come together, the part of us that just “knows”, that inner truth.
A. Core Belief System
B. Automatic Thoughts
C. Wise Mind
D. Emotional Mind
C. Wise Mind.
The wise mind refers to a balance between the reasonable and emotional halves.
True or False:
We tend to seek out situations that might make us feel anxious.
False! Because we don't want to experience this anxiety, we tend to avoid situations when it might happen, and therefore are unlikely to learn that it could be okay, and we could actually enjoy ourselves.
Identify whether the following thoughts are facts or opinions.
1. "I listened to my friend talk about their bad day."
2. "No one will ever like me."
1. The first thought is an example of a FACT.
2. The second thought is an example of an OPINION.
Briefly explain how to utilize the 'ABCDE thought challenging' strategy.
ABCDE stands for:
Attention, Believe, Challenge, Discount, Explore Options.
How to challenge thoughts in 5 steps:
Attention! (Notice what your mind is saying.)
Believe? (You don't have to believe everything you think!)
Challenge (Question your thoughts. Consider a different perspective. What's the evidence for the thought? Is this thought fact or opinion? What's the bigger picture (the helicopter view)? What's another way of looking at this? What would someone else say about this?
Discount (Let go of the unhelpful thoughts.)
Explore Options (Choose the best response. What will I do now? Do it mindfully.)
In a website browser address bar, what does “www” stand for?
A. Wireless Website World
B. World Wide Web
C. Which Working Webpage
D. Who What Why
B. World Wide Web
Which of the following is not a strategy to help you challenge unhelpful and distorted thoughts?
A. STOPP
B. Mindfulness Exercises
C. Examining the Evidence
D. ABCDE Thought Challenging Strategy
B. Mindfulness.
Mindfulness exercises help you practice being present in the moment, with a feeling of acceptance. Increasing one's mindfulness can result in reduced symptoms of anxiety and depression, improved concentration, and a number of interpersonal benefits, but it is not a strategy that specifically helps you challenge your distorted thinking.
True or False:
In order to break the vicious cycle of social anxiety, we need to change the way we think, and change what we do.
True!
Give an example of a mindfulness exercise.
Mindful breathing, NOW strategy, any mindful activity, meditation, grounding techniques (such as the 54321 technique, body scan/awareness, mental exercises), etc.
"I feel this way because of my past experiences, but I am safe right now" is an example of:
A. Positive coping statement
B. Automatic thought
C. Anxious thought
D. Safety Behavior
A. Positive coping statement
Which vitamin can be obtained from sunlight?
A. Vitamin C.
B. Vitamin A.
C. Vitamin D.
D. Vitamin B-12.
C. Vitamin D.
The NOW acronym stands for:
A. Normal, Odd, Weird.
B. Need, Omit, Want.
C. Now, Often, Wait.
D. Notice, Observe, Wise Mind.
E. Notify, Obey, Watch.
D! The NOW acronym for mindful moments stands for: Notice, Observe, Wise Mind.
Notice where your attention is right now. Observe what you are doing: “I am sitting”, “I am looking”, “I am breathing”. Wise Mind: What should I do now? Continue being mindful? Do something else?
True or False:
We tend to not believe our thoughts, and we usually take the time to stop to question their validity.
False! Automatic thoughts are believable – we tend to automatically believe our thoughts, usually not stopping to question their validity. When another driver cuts me off, I might judge that he’s selfish and thoughtless, but in fact, he might be taking his wife to hospital as she’s about to give birth. Thoughts are not necessarily true, accurate, or helpful. Often based on emotion (rather than facts), which drives our opinion. Don’t believe everything you think!
"Everything is hopeless – I’m totally worthless, no-one likes me, and nothing can change." is an example of:
A. An Automatic Thought
B. A Realistic Thought
C. A Fact
A. An Automatic Thought. This is an example of an automatic thought or thinking trap that could lead to feelings of depression.
It is helpful to ask ourselves whether our thoughts are FACT or OPINION.
If OPINION, then we can:
A. Look at the facts (what we do know about the situation) to challenge our thoughts.
B. Ignore the facts of the situation and make impulsive decisions.
C. Avoid the anxiety-provoking situation altogether.
If FACT, then we can:
A. Make an impulsive decision.
B. Avoid the anxiety-provoking situation altogether.
C. Make choices about the best thing to do in the situation.
A. If our thought is an opinion, we can look at the facts of the situation to help challenge our anxious thoughts.
C. If our thought is a fact, we can then make a choice about the best things to do in the situation to cope with, manage, or overcome our anxiety.
Which singer’s real name is Stefani Joanne Angelina Germanotta?
A. Madonna
B. Pink
C. Lorde
D. Lady Gaga
D. Lady Gaga