Coping Skills and Strategies
Self-soothing utilizes all of our senses to help us return to emotional regulation. What are the 5 senses?
Sight, hearing, smell, taste, and touch
The three components of the CBT triangle are...
_____ is recommended as the beverage of choice to support health and promote hydration.
Water
Name three types of anxiety disorders.
Post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), generalized anxiety disorder, phobias, social anxiety, panic disorders, etc.
An insomniac office worker and a carefree soap maker form an underground group that evolves into something much more.
Fight Club (1999)
This coping style is designed to connect you to the "here and now" and bring your attention back to the current moment.
Grounding. Examples of grounding include meditation, mindfulness, the 5-4-3-2-1 exercise, breathing, etc.
Complete the quote: "It's not the situations in our lives that cause distress, but rather how we ___ these situations"
Interpret and respond to
This is a device used to treat sleep apnea.
CPAP (continuous positive airway pressure) machine
Individuals living with this mental health condition experience both manic and depressive episodes of varying lengths.
Bipolar disorder
A biographical film about a mathematician who won the Nobel Prize for his work on game theory, and also lived with schizophrenia.
The ability to accept an undesirable situation regardless of the emotions or thoughts that arise.
Radical acceptance
CBT can help you change unhelpful thinking patterns. What are some examples of these thought patterns?
All or nothing thinking, mental filter, over-generalizing, disqualifying the positive, jumping to conclusions, emotional reasoning, magnification & minimization, should or must statements, labelling, personalization.
Name two foods or drinks that can increase anxiety.
Caffeine, artificial and refined sugars, gluten, processed foods, alcohol, dairy, fried foods, soda, high sodium foods, etc.
List two physical changes someone with anxiety might experience in an emotionally triggering situation.
Sweating, rapid heartbeat, shortness of breath, racing thoughts, faintness or dizziness, blushing, etc.
A man with bipolar disorder is released from a psychiatric hospital and moves back in with his parents, determined to win back his estranged wife.
Silver Linings Playbook (2012)
This coping skill involves gradually tensing and loosening different muscles throughout the body.
Progressive muscle relaxation
In what decade was CBT first developed?
1960s
Name two activities or habits that contribute to positive sleep hygiene/routines.
Reading, meditation/mindfulness, eliminating caffeine & alcohol, not using your phone before bed, having a bedtime, get up after 20 minutes and try again, etc.
cPTSD can develop in response to prolonged, repeated experiences of trauma. What does cPTSD stand for?
Complex Post Traumatic Stress Disorder
A young woman spends 18 months at a psychiatric hospital after a suicide attempt in the 1960s.
Girl, Interrupted (1999)
_______ are used to increase self-awareness and shift unhelpful thinking patterns.
Thought records
______ are our most central and deeply rooted ideas about ourselves, other people, and the world around us.
Core beliefs
Low levels of blood oxygen, caused by this missing mineral, will leave a person feeling tired, weak and lethargic.
Iron
What is a "positive" symptom of psychosis?
A symptom that is not typically present for the person experiencing psychosis. Examples: delusions, hallucinations, disorganized behaviour.
Revolving around a family trip to get the youngest child to California for a beauty pageant, this film is about mental health issues that can impact an entire family.
Little Miss Sunshine (2006)