Have you been listening?
Give an example of exposure therapy
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T/F: Grief is universal and not unique.
*If False, please correct the sentence*
T/F : Learning to avoid all anger is a possible goal.
*If False, please correct the sentence*
False
*is an impossible goal
Please name 2 coping skills that start with the letters A and S (2 for each)
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Protective factors are..
things that contribute to mental health, and allow a person to be resilient in the face of challenges.
What is the first step in urge surfing?
Acknowledge you are having an urge
Under the "Rise and Shine" category for waking refreshed what are 2 ways to do so?
Wake up to good music or a pleasant alarm sound.
Don't hit snooze
"feet on the floor"
let in natural light
Name 3 triggers for anger
arguing with your partner about money, dealing with authority, poor drivers, etc
Safety behaviors are...
subtle actions used to avoid anxiety in social situations
What are 4 treatments for anxiety?
CBT, medications, relaxation skills and exposure therapy.
How many stages of grief are there said to be?
5
What is the reality to the myth that "grief is just an intense form of sadness"?
Reality: Grief includes sadness, but it can also include many other emotions, such as guilt, anger, and jealousy. Even positive emotions—such as joy, gratitude, and hope--may be part of the grief experience.
You may have a rollercoaster of emotions around grief, particularly when a loss is recent. Then again, you may find that your emotions are consistent and predictable. Experiences vary widely.
Thinking about the anger iceberg, name 5 emotions that lie beneath the surface
DISAPPOINTED
LONELY
HELPLESS
FRUSTRATED
INSECURE
JEALOUS
TIRED
HUNGRY
OVERWHELMED
EMBARRASSED
PAIN
SADNESS
GRIEF
ANXIETY STRESS
THREATENED
CONTEMPT
HURT
SCARED
SHAME
What are the 2 steps in behavioral activation?
1. Choose activities you are likely to complete.
2. Practice your chosen activities. Use the following tips to improve consistency.
What are some protective factors out of your control?
family, neighborhood you grew up in and genetics
What are the 4 stages of urge surfing?
trigger, rise, peak, fall
What are the 3 ways to "make your mornings more pleasant" ?
Wake up earlier.
Have something to look forward to.
Eat a good breakfast.
Please name 6 anger warning signs
Mind goes blank
Insult the other person
Face turns red
Body or hands shake
Start sweating
Throw things
Heavy or fast breathing
Stare at the other person aggressively
Scowl or make an angry face
Scream, raise voice, or yell
Clench fists
Feel sick to the stomach
Punch walls
Feel hot
Become aggressive
Become argumentative
Go quiet and “shut down”
Crying
Pace around the room
Headaches
Can’t stop thinking about the problem
What are the coping skills discussed for depression?
Behavioral activation, social support, 3 good things, mindfulness
What are the 3 types of anxiety we discussed?
Generalized, Phobias and Panic
What are 2 other skills to use in addition to urge surfing?
Managing triggers (using coping skills) and delay and distraction
What are the 5 of the grief myths we covered?
There is a “right” way to grieve.
Only the loss of a loved one causes grief.
People need therapy to recover from grief.
Avoid bringing up someone’s grief.
Grief should resolve after a certain period of time.
Grief follows distinct stages.
Grief is experienced in the same way across all cultures.
Grief is just an intense form of sadness.
Moving on is a betrayal of the deceased.
Advice is the best way to help someone who is grieving.
Please define:
Anger & Aggression
Anger: a strong feeling of annoyance, displeasure, or hostility
Aggression: hostile or violent behavior or attitudes toward another
Please list 6 safety behaviors
speak very little
speak very softly
hold arms stiffly at sides to prevent trembling
stand far from others to avoid conversation
avoid sharing personal information
avoid eye contact
constantly check appearance in mirror
obsess over appearance before socializing
come up with reasons to leave social event early
use drugs / alcohol
avoid eating in front of others
wear excessive makeup to hide blushing
avoid asking questions
excessively rehearse what to say before socializing
use distractions to appear busy (e.g. phone, TV)
talk excessively to avoid silences
lie or exaggerate to look better
continually seek reassurance or approval
cave to peer pressure or wishes of others
What are the 6 protective factors we discussed?
social support, coping skills, physical health, sense of purpose, self-esteem, and healthy thinking