Have you been listening?
What does tangible support mean?
help with practical problems, such as financial assistance, child care or a ride to work
What is IMPROVE supposed to help with?
distressing emotions/ distress tolerance
What was the mindfulness exercise called on the ACT worksheet?
Leaves on a stream
What does "Social Needs" fulfill?
fulfillment of basic social needs, such as love, belonging, and connectedness. This provides a feeling of security and contentment.
Gaslighting is...
a type of manipulation that causes a person to doubt their own beliefs, sanity, or memory.
Practicing gratitude releases what chemicals?
serotonin and dopamine
What is the MEANING portion of IMPROVE ask you to reflect on?
Is there any meaning you can find or create from your situation? Reflect on ways you can use your current experience to gain insight or help others.
It's natural to experience a range of emotions and reactions during transitions, including...
anxiety, uncertainty, and excitement.
What are the 4 ways to build social support?
Attend to your existing relationships
Increase community involvement
Attend support groups
Use professional support
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.
The sympathetic nervous system is activated..
in response to stress. It controls ‘fight or flight’ responses.
Explain the point of the Prayer part of IMPROVE and give 2 examples of how to do this.
Use prayer to accept what you cannot control or seek guidance on navigating a difficult situation. Connect with a higher power or your own wise mind.
Say a prayer. Repeat a mantra. List five things you’re grateful for. Meditate.
What are the 3 practical applications in managing transitions?
Self-Reflection
Values Clarification
Coping Strategies
Social support is....
The help provided by family, friends, groups or communities. This can help fulfill emotional, tangible, informational or social needs.
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 3 benefits to practicing gratitude?
Reduces aggression and enhances empathy
Improves quality of sleep
You cope better in tough and difficult times
You have a better relationship with your friends and family
Decreases pain
Improves physical health
Improves self esteem and confidence
What does the "One thing in the moment" part of IMPROVE ask you to do?
Give me 2 examples of what you could do.
Immerse yourself in a simple or repetitive activity that requires your full engagement. This could be a household chore or a mental task like counting or memorizing.
Pull weeds. Organize your clothes. Memorize a poem. Count backward from 100.
What are the 3 key concepts of ACT?
Acceptance
Mindfulness
Psychological Flexibility
What are the 4 types of Social Support?
emotional, tangible, informational or social
What is projection? Please give one example of something a gaslighter may say.
The gaslighter accuses the victim of the very behavior in which they are engaging.
“Maybe you’re the one who’s hiding something.”
“Well, I think you’re lying to me.”
What are 2 examples of VACATION from IMPROVE
Call a good friend. Go on hike. Read something that interests you. Watch a favorite movie
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement
What is ACT?
ACT is a therapeutic approach grounded in mindfulness and acceptance strategies, combined with commitment to values-based action. It offers practical tools for navigating transitions effectively, fostering psychological flexibility and resilience in the face of change.
What are 4 benefits to having social support?
Improved physical health
Greater resilience to stress
Feeling of security
Improve mental well-being
Improve self esteem
greater life satisfaction
What are the different types of gaslighting?
Denial
Distraction
Ignoring/Avoiding
Minimalization/Trivialization
Projection
Put Downs
Sabotage
Threats