Have you been listening?
Gaslighting is...
a type of manipulation that causes a person to doubt their own beliefs, sanity, or memory.
T/F- Generalized anxiety is the most common form of anxiety
True (others are phobias, social and panic)
Scenario: A friend asks to borrow your car. This will be a big inconvenience for you.
Give an aggressive response
No way! Why would I let you borrow my car? You’re crazy to even ask.
Please give an example of sabotage
Throwing away the victim’s mail so they can’t pay a bill on time.
Damaging the victim’s car so they cannot leave the house.
Urge surfing is a technique for __________
managing unwanted behaviors.
T/F: Urge surfing is only for substance abuse related issues.
False
What are 3 symptoms of anxiety?
uncontrollable worry, excessive nervousness, sleep problems, muscle tension, poor concentration, increased heart rate, upset stomach, avoidance of fear
What type of communication does the person prioritize others?
passive
Give an example of how to track your habit
Keep a journal, calendar, or spreadsheet to record your habit each time you practice.
What is the first step in urge surfing?
Acknowledge you are having an urge
What does HALT stand for?
Hungry, Angry, Lonely, or Tired
What is one important step in reversing the cycle of anxiety?
gradually confronting feared situations.
Scenario: Your boss asked you to stay late, while everyone else leaves. You always stay late, and tonight you have plans.
Please give an assertive response
---
Please give an example of put-downs
“You’re an idiot. You have no clue what you’re saying.”
“You sound really crazy when you talk like that.”
What are 2 other skills to use in addition to urge surfing?
Managing triggers (using coping skills) and delay and distraction
Give an example of how to tie a new habit to other activities
“After each meal, I will read for 5 minutes.”
What are the 4 Anxiety treatments we reviewed?
CBT, Exposure Therapy, Relaxation Skills, Medication
Name 3 traits of aggressive communication
easily frustrated, speaks loud or overbearingly, unwilling to compromise, use of criticism/humiliation and domination, frequently interrupts or does not listen, and disrespectful towards others.
What are the different types of gaslighting?
Denial
Distraction
Ignoring/Avoiding
Minimalization/Trivialization
Projection
Put Downs
Sabotage
Threats
Explain how to practice urge surfing (3 steps)
Acknowledge the urge
Notice your thoughts and feelings without trying to change or suppress them
Remind yourself- its okay/natural, not a must, some discomfort is okay, urge is temporary
What are 4 traits of assertive communication?
· Listens without interruption
· Clearly states needs and wants
· Willing to compromise
· Stands up for own rights
· Confident tone / body language
· Good eye contact
What are the different parts of cycle of anxiety?(5)
triggers, thoughts, feelings, physical symptoms, behaviors
What are the 3 types of communication?
Passive, Aggressive, Assertive
What are 5 things you can do to help build a new habit?
Differentiate between goals and habits.
Start with small changes
Update your environment
Tie new habits to other activities
Some practice is better than no practice
Tell someone you’re starting a new habit
Track your habit
Celebrate your successes
What are the 4 stages of urge surfing?
trigger, rise, peak, fall