AAAHHHHH! (relaxation)
What does DMR stand for?
Deep Muscle Relaxation (p. 91)
CBT stands for "Cognitive Behavioral Theory."
FALSE
It is Cognitive Behavioral Therapy
(p. 9)
What is distress?
Experiencing emotional discomfort (p. 117)
True or False:
BA stands for Behavior Alteration.
FALSE
It stands for Behavioral Activation (pg. 17)
True or False:
Anxiety is not normal.
FALSE!
EVERYONE has anxiety at some point.
(p. 81)
Lead the group in DMR for one area of your body.
(p. 92-93, script)
________________________________________
The 3 parts of the CBT Triangle are:
Thoughts
Emotions
Behaviors
True
(p. 9)
Why is distraction important to use when you are in distress?
It gives you a break from dealing with strong, painful emotions that last for long periods of time.
(p. 117)
Finish the statement:
"Depression often develops as a result of __________."
Depression often develops as a result of
stressful life events. (pg. 18)
Finish this sentence:
Anxiety can be _________________________.
(Hint: think curve)
Anxiety can be
ADAPTIVE.
(p. 81)
True or False:
You should practice respiratory control when you are upset, because you can see how it works.
FALSE
Practice respiratory control when you are relaxed (minimum of 30 minutes per day) to help you master the skill. (note: "practice" is different from "performing")
(p. 94)
Our moods and behaviors are not related, or linked, together.
FALSE
Our behavior impacts our mood, and our mood affects our behavior.)
(p. 9)
True or False:
You cannot overuse a distraction.
FALSE
Overuse of a distraction can lead to avoidance and a tendency to avoid any painful emotion.
(p. 117)
What are the 3 parts of the TRAP cycle?
1. Triggers
2. Avoidance Patterns
3. (emotional) Responses
(pg. 18)
Is Anxiety dangerous or harmful to you?
NO.
It might feel that way, but it is a normal and adaptive emotion. However, it does SIGNAL potential danger.
(p. 82)
Lead the group in a 2-minute round of Respiratory Control (teacher will time you)
(p. 98)
_________________________________________
In 2020, 18% of adolescents aged 16-17 years met the criteria for a current depressive episode.
FALSE
21.9% of adolescents met the criteria in 2020.
(p. 12)
What are the 5 common forms of distractions?
NOTE: look in your workbook, do not name examples of them.
1.Doing activities
2. Contributing to others
3. Making comparisons
4.Completing mental tasks
5. Using sensations
(p. 118)
True or False:
BA focuses on the past, not the present.
FALSE
BA focuses on the present, and to change current behaviors. (pg. 20)
Give 4 examples of a stressor.
EXAMPLES:
Grades, tests, keeping friends, making friends, bullying, working through relationship issues, dating, unrealistic family expectations, parents' marital problems, sibling rivalry, financial issues, health issues, or major events. (p. 84)
Name the 5 goals of respiratory control.
1. Slow your breathing rate
2. Take "normal sized" breaths
3. Add a post after you inhale, and after you exhale
4. Inhale for the same time as you exhale
5. Focus on "belly breaths" (p. 97)
Depression is more common in females as in males after puberty sets in.
True
(p. 12)
Finish this sentence: "...we only want to use distraction when _____________________."
"Therefore, we only want to use distraction when we experience strong painful emotions and are not able to tolerate them safely or use other skills to manage them." (pg. 120)
What makes TRAC different from TRAP?
TRAP has avoidance patterns, while TRAC has Active Coping to address triggers. (pg. 22)
How can we manage anxiety? (Hint: 3 ways)
1. Be aware of avoidance.
2. Use problem solving strategies.
3. Try relaxation skills.
(pg. 87)