Have you been listening?
How long before bed should you switch to screen-less activities?
1 hour
What are green flags?
qualities of a healthy relationship
What is anxiety?
a feeling of unease that will accompany unpleasant thoughts that are hard to get out of your head
Give an example of tying a new habit to another activity.
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What is the difference between anger and aggression?
Anger is a type of feeling whereas aggression is a type of behavior.
In the coat of arms activity, what does the banner represent?
A motto or word that guides you
When you are interpreting the thoughts and beliefs of others without adequate evidence, you are engaging in which type of cognitive distortion?
mind reading
Give an example of avoidance
Skipping class to avoid giving a presentation
Using drugs or alcohol to numb feelings
Procrastinating on challenging tasks
If you haven't fallen asleep after ___ minutes you should get up and do something calming.
20
What type of skills is radical acceptance (hint: what type of therapy?)
DBT
Name 3 types of gaslighting
denial, distraction, ignoring/avoidance, minimization, projection, put-downs, sabotage, threats
What are 5 of the cognitive distortion types?
Magnification/Minimization
Catastrophizing
Overgeneralization
Magical thinking
Personalization
Jumping to conclusions
Mind Reading
Fortune Telling
Emotional Reasoning
Disqualifying the positive
"Should" statements
All or Nothing thinking
What are you asked to do when "putting your thoughts on trial" ?
Choose a thought that has contributed to your anxiety. Gather evidence in support of your thought (verifiable facts only), and against your thought. Compare the evidence and determine whether your thought is accurate or not
What are 4 ways to build a new habit?
Differentiate between goals and habits, Start with small changes, Update your environment, Tie new habits to other activities, practice , Tell someone you’re starting a new habit (accountability), Track your habit, Celebrate your successes.
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
How long can caffeine last in your body?
10 hours
What are 5 of the green flags we discussed?
Appreciation
Balance
Commitment
Commonality
Conflict resolution
Effective communication
Empathy
Honesty
Independence
Intimacy
Safety
Self-Confidence
What are the 4 anxiety coping skills you discussed with David?
Deep Breathing, PMR, Challenging irrational thoughts, Imagery.
What are 4 things you can do to improve sleep hygiene?
Set a schedule, don't force yourself to sleep, avoid alcohol/nicotine/caffeine, avoid napping, only use your bed for sleep, exercise and eat well, and sleep in a comfortable environment.
Is this example resisting reality or radical acceptance?
After a life-altering diagnosis, Ashley follows her doctor’s instructions to make several lifestyle changes. However, she cannot let go of constant thoughts like “why me?” and “this isn’t fair.” When Ashley has these thoughts, she becomes increasingly angry and resentful.
Resisting Reality
If you are thinking in absolutes like "always" "never" or "every" what type of cognitive distortion is this?
All or nothing thinking
What is a cognitive distortion?
Irrational thoughts that can influence your emotions
What are the 4 parts of the cycle of anxiety?
Anxiety (trigger), avoidance, Short term relief from anxiety, long term anxiety growth
What is the difference between a goal and a habit?
Goals are outcomes, such as “getting healthy.” Habits are the actions you take to achieve a goal. For example, eating vegetables with each meal and exercising every day.
Radical acceptance lets you put energy_________ with a situation, rather than ____________.
toward coping....trying to avoid or deny it.