Week 5

Avoidance

100

Fill in the blanks on the cycle of anxiety: 

200

These are the two ways that avoidance/distraction become maladaptive.

1. When it is used too often.

2. When it is used to the exclusion of other skills.

300

This type of avoidance refers to steering clear from situations that elicit a physical response similar to anxiety or the stress response.

What is somatic avoidance?

400

This type of avoidance refers to actively turning your mind away from distressing thoughts or memories. This may include consciously telling yourself, “Don’t think about those things.” It could also take the form of distracting yourself, dissociating, fantasizing, chronic worrying, obsessive thoughts, or even toxic positivity.

What is cognitive avoidance?

500

This type of avoidance refers to replacing certain feelings, like sadness or grief, with something that feels more acceptable to you, like anger or numbness. OR it might look like relying on some sort of crutch to cope with emotional pain, like alcohol, food, drugs, sex, or anything else that provides temporary respite from uncomfortable emotions.

Substitution

Turn that Maladaptive into Adaptive

100

Regina recently started PHP to help her manage her mental health needs. Every time she comes to treatment she feels like she's pressing on a bruise. It brings up a lot of painful experiences for her that she isn't ready to deal with. She starts showing up late and calling out of treatment. 

What maladaptive behavior is she using? 

What need is she trying to meet?

What adaptive behavior could she use instead?

-Missing Treatment

-Safety, control, autonomy

-Attending treatment and talking about her resistance, asking for help in facing difficult emotions, using assertiveness skills to speak up about her experiences in group

200

Jerry walks into his teenage son's room while his son is over at a friend's house. The room is a mess even though Jerry told his son he couldn't go over to his friend's house until his room is clean. Jerry gets so angry he decides to knock all the items on his son's dresser onto the floor, breaking several fragile items. 

What maladaptive behavior is Jerry engaging in?

What need is he trying to meet?

What adaptive behavior could he use instead?

Destroying Property

Release

Joyful Movement

300

Pam has a court date coming up next week for a pretty bad speeding ticket. She's at work today thinking about what might happen at court and she is constantly biting her lips and causing them to be sore and busted. 

What maladaptive behavior is Pam engaging in?

What need is she trying to meet?

What adaptive behavior could she use instead?

BFRBs

self-soothing/regulation

Body-Based coping

400

Jason's wife finds out that he cheated on her with a coworker recently. When she confronts him about it, Jason feels intense guilt and shame but accuses his wife of not being there for him and always being too busy to spend time with him. 

What maladaptive behavior is Jason using? 

What need were they trying to meet?

What adaptive behavior could he use instead?

Blaming others

Delegation

Taking accountability, Using effective communication w/ his wife to address their marital issues

500

Sarah is out with friends and starts to notice her heart rate has increased and her hands are shaking and she is having a hard time eating the food at the restaurant. She immediately starts running through in her mind all the possible reasons she could be feeling this way. By the time she comes up with a logical explanation, she has missed out on a lot of the conversation and pleasant interactions with her friends. 

What kind of maladaptive behavior is this? 

What need are they trying to meet? 

What adaptive behavior could she do instead?

Intellectualizing

safety, autonomy, control

Willing Posture

Gottman Stuff

100

In a discussion or argument, the listener withdraws from the interaction, shutting down and closing themselves off from the speaker because they are feeling overwhelmed or physiologically flooded. Metaphorically speaking, they build a barrier between them and their partner. Which horseman does this describe?

Stonewalling

200

What is the antidote for stonewalling?

Self-Soothing

300

What is the antidote to criticism?

Gentle Start-Up

400

The following are examples of which Horseman from Gottman's relationship model?

“Look, I learned how to tell time when I was five years old. When are you ever gonna learn?”

"Here we go again. Unbelievable."

"Wow, gold star- you remembered something basic for once."

Rolling your eyes or scoffing

500

Your partner brings up your recent irritability and wants to talk about how it's been impacting them. You immediately start talking about the fact that you've been struggling with your mental health and they know you are in a PHP program and why can't they just offer you a little grace right now? Which horseman are you demonstrating here AND what is the antidote AND what could you say to use the antidote?

defensiveness

taking responsibility

"I'm sorry, I've been struggling with my mental health but that's not an excuse for hurting you. I will work on that."

Managing Extreme Emotions

100

These are your go to skills to help to bring down emotional arousal.

Crisis Survival Skills

200

The ___________ and __________ Skills of Mindfulness can assist with bringing awareness to current emotions.

"What" and "How" skills

300

Sometimes emotional arousal is so high that you can’t use any skills, particularly if the skills are complicated or take any thought on your part. This point is called what?

The skills breakdown point.

400

True or False: When practicing mindfulness of current emotions, the goal is to self-soothe and calm the emotion you are experiencing.

False.

Step back and just notice your emotion. Experience your emotion as a wave, coming and going. Now imagine surfing the emotion wave. Try not to block or suppress the emotion. Don’t try to get rid of or push away the emotion. Don’t try to keep the emotion around. Don’t hold on to it. Don’t amplify it.

500

Give an example of a skill you could use when you have reached your skills breakdown point to bring down your level of arousal.

TIPP, ACCEPTS, IMPROVE

Self-Validation

100

When we don’t honor our body’s cues, what happens?

200

These are examples of which level of self-validation:
"Anyone would be nervous before going to court."
"Lots of people behave in ways they aren't proud of after a breakup."
"A bunch of other people in group are struggling with the same thing."

Normalization

300

These are example of which level of self-validation:
"I haven't eaten all day and I feel dizzy and grumpy and I have a headache."
"I'm clenching my jaw right now."
"I'm thinking a lot of really critical thoughts about myself."

Paying Attention

400

Name a childhood experience that might teach a person to ignore or invalidate their internal emotional or bodily cues.

500

What are some examples of statements you can say to practice the Radical Genuineness/Honoring Your Humanity level of self-validation?

"Even though I am struggling, I accept myself."
“I’m doing the best I can, and that’s enough.”
“I don’t need to be perfect to deserve care.”
“I matter, even in this messy state.”
“I am human—and that is never a flaw.” 

Triggers

100

These are the four steps to the trigger response protocol.

1. Name it.

2. Take space appropriately.

3. Shift your state. 

4. Deal with the situation.

200

What is an example of an indirect way of taking space?

Great job!

300

Once you’ve been able to Name It, the critical next step is to Take space appropriately from the triggering situation. There are two reasons:

 1. If you stay in the situation, you will keep ____________________. 

2. If you stay in the situation, you are likely to ___________________________________.  

1. keep getting retriggered

2. to say or do something you will later regret

400

Give an example of what it might sound like to use a direct approach to take space APPROPRIATELY.

“I’m feeling a bit reactive/unclear/emotional. I could really use a little time to collect my thoughts. How about if we get together after lunch and try to resolve this?”

500

Name three skills you could use for state-shifting when triggered.

Great job, you. Crushing it.

Portmanteau

100

trendy appetizer of preserved meats, cheeses, pickled items, and jellies that you might serve before a fancy dinner AND group activities typically conducted on a pre-marked playing surface with pieces, miniatures, or cards

charcuterie BOARD games

200

a social movement which promotes serving local food at restaurants and school cafeterias, preferably through direct acquisition from the producer AND a racket sport played atop a stationary table

farm to TABLE tennis

300

hand signal that means you agree AND the name for viral illnesses that impact the throat, sinuses, or nose

thumbs UPper respiratory infection

400

phrase which means very cozy and comfy and bundled up AND sport in which an oval-shaped ball is carried across a rectangular field called a pitch with H-shaped goals at each end

snug as a bug in a RUGby

500

permanently closed American video rental chain AND indoor biome for smaller land animals, especially reptiles, amphibians, or land invertebrates, typically in the form of a glass-fronted case 

BlockbusTERrarium

What do these celebrities have in common?

100

 

 

200

    

   

300

400

500

 

Which grocery store is this inside of?

100

200

300

400

500