| A | B | C | D | E |
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FIGHT, FLIGHT AND FREEZE
When your brain senses something is wrong or that you’re in danger, it gets your body to react in these 3 different ways. (Hint: All start with “F”)
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Refer back to page 9 in your workbook.
3 ways you think, feel or behave when you experience depression.
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Many answers allowed. Review primary
and secondary emotions.
Give an example of an event in your life and 2
emotions that you felt as a result of it. |
MINDFULNESS.
The act of paying more attention to what is happening in and around us so that we can learn to accept and manage our experiences, instead of feeling like our thoughts and emotions are running the show.
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2 of any of the following:
All-or-nothing thinking Jumping to conclusions Emotional reasoning Over-generalizing Ignoring the good Magnification (catastrophizing) Should-statements Judging yourself unfairly Accepting helplessness Perfectionism
2 types of thinking traps.
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Any combination of 3 of the following:
Trauma Abuse Bullying Family difficulties Heredity Chemical imbalance Illness Stressful life events (i.e. break-up, death of a oved one, parent’s divorce, moving to live elsewhere, etc.) Hormonal changes during adolescence
3 factors that make us more vulnerable to
anxiety and depression. |
Get help right away if...
You have thoughts about killing yourself or thinking it would be better to be dead. You are doing things on purpose to hurt yourself. You are drinking and taking drugs to block out negative feelings.
You should get help right away if you are
thinking or doing one of these 3 things. |
Fits into one of these 3 reasons:
Emotions send us messages and let us know what is happening Emotions validate our experiences and motivate future behaviours Emotions help us act and respond to situations. At times they mobilize us and push us forward.
One reason why emotions are important.
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Helps us focus on the present by taking our mind
off of worrying about the future or past. We notice how we are feeling but not judging how we are thinking and feeling. Helps us be present in the moment even if we are feeling pain and distress.
These are 2 ways in which mindfulness can help
us. |
Change it.
Accept it. Do nothing by be aware and carry on by using mindfulness. Do nothing and stay miserable.
The 4 options you have when dealing with
thoughts/emotions of depression and/or anxiety or any other difficult experience. |
|
Refer back to page 11 in your workbook.
3 of the many ways your body, emotions
and thoughts might react when you feel anxious. |
Getting out in the world and doing activities.
Our motivation often follows action. Being active shapes our brain and body chemistry which can positively shape our social life.
Treatment for depression always involves this.
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Message = there is danger
Action/urge = to avoid
The message received and action/urge we have when we feel anxious.
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Answers may vary. Check with the whole group.
These are 2 relaxation exercises that I picked up
while participating in this group. |
Refer to page 37 in workbook.
Get active Be kind to yourself Track your progress Set small goals Pay attention to your choices
2 ways of breaking out of your cycle of inactivity.
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A value is something that’s important
in your life – the direction you want to take. Goal is a specific step or action to move in the direction of your value.
The difference between a value and a goal.
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EMOTIONS.
Responses to situations and experiences that produce chemicals in the brain that travel through the body letting us know what is happening.
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When our alarm system is triggered, it can be difficult to pause and activate the rational part of our brain.
This can be more difficult for teenagers whose brains are not fully developed.
A reason why its sometimes difficult to
manage emotions. |
Refer back to workbook page 16.
Thoughts, feelings and behaviours are interconnected. If we make a change to one part, we can change the rest.Changing behaviours often make the biggest impact.
Parts of the CBT model and why it’s important.
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AVOIDANCE.
The act of staying away from or not doing something
because we don’t like it or are afraid of it. |
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When a situation is dangerous, avoidance can be
helpful and protective (i.e. don`t go into a dark alley alone at night)
The kinds of situations in which it makes sense
to practice avoidance. |
Fear, anger, sadness, guilt/shame, happy
The 5 core emotions.
|
AMYGDALA.
The part of the brain that allows us to sense
danger. |
Answers may vary. Check with the whole group.
Change one of the thoughts in this situation
into a coping thought and describe how you think this changes feelings and behaviour. Situation: You say hi to a friend in the hallway but they do not say hello back to you. Thought: "They're mad at me", "I've done something wrong", "I'm so stupid- everyone saw that" Feelings: Embarassed, anxious, sad Behaviour: Avoid your friend, not wave at others in the hall |
Exposure.
Exposures are challenges or practices that you set for yourself to face and overcome your fears. The goal is for you to feel anxious, nervous and afraid and to learn that you can cope with that feeling. The more you do this, the more confident you’ll become.
Strategy to face your fears and reduce anxiety
over time. |
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