Gear Distress

Question 1

Chart low to high energy, unpleasant to pleasant

Answer 1

I think the core of unpleasant feelings is fear. And the core of pleasant feelings is gratitude

Question 2

The amygdala reacts

Answer 2

Faster than you can process. Generally, In my current life, escape is my best bet, taking time so I can process. If it was an emergency, I’ll be gone, if not time to calm down

Question 3

Why does the amygdala take time to calm down

Answer 3

You have to cognitively process the situation as well as the emotional alarm triggered by it. It’s quick to trigger, quicker than your ability to think but takes time to reset.

Question 4

What’s the best way to soothe the amygdala

Answer 4

Deep breathing

Question 5

Deep exhale in particular activates

Answer 5

The parasympathetic response. Can take 3 to 15 minutes

Question 6

How do you complete the defense response?

Answer 6

Your body is prepped to moved and if you complete the defense response by excercising(mimicking the fight or flight that your body is prepped for

Question 7

Contemplate the feelings of I’ve got a ways to go vs a little bit longer

Answer 7

Regarding waiting for something, a litte bit longer is more stress than a ways to go. You can adjust your perspective accordingly.

Question 8

First question for your amygdala

Answer 8

Is there really a threat and how immediate

Question 9

How to soothe the amygdala

Answer 9

You can’t think your way out of it. You cannot reason with it.
Slow deep breathing techniques
It’s like air conditioning You need to turn it on periodically to maintain the temperature.

Question 10

Once your amygdala activates your defense response, how can you complete it?

Answer 10

Aerobic Exercise, tensing and relaxing muscles. sleep. Yoga. Shake it off.10 minutes of breathing. Cry. Laugh. Cuddling.

Question 11

Laughter affects the amygdala

Answer 11

Amygdala produces different chemicals than the defense response

Question 12

What are thought strategies

Answer 12

Mental practices to help you adjust perspective. Includes positive self talk, reframing,focusing on gratitude.

Question 13

Positive self talk

Answer 13

How you would you talk to Little abi or little izi. Use your name to make it more effective.

Question 14

Reframing

Answer 14

Say the premise. Look through a kinder lense

Question 15

How to make positive self talk more effective

Answer 15

Include your name

Question 16

Compartmentalize

Answer 16

Set up different times or situations for different mindsets

Question 17

Focus on gratitude

Answer 17

I believe this is the source of positive feelings

Question 18

Find passion and purpose

Answer 18

This is a thought strategy

Question 19

Savor the good

Answer 19

A thought strategy

Question 20

How do you get to implicit attitudes that the subject doesn’t know about

Answer 20

Imp, indirect approach. Beliefs can be deep even if you don’t consciously agree. Being aware and unashamed is key

Question 21

When do cultural biases start to form

Answer 21

Age 2 and 3. If that’s the knowledge available, that is what we learn. We simplify concepts for children. How do you teach something is wrong and right

Question 22

Even just the presence of a calm person

Answer 22

Calms. Moreso with more percieved authority

Question 23

What is mood congruent instruction.

Answer 23

Aligning activities to match mood chart quadrant

Red: excessive energy, heightened awareness, passionate verbalization competitive activities

Blue build empathy proofreading editing detailed analysis(gets your mind otherwise occupied.) Insight and understanding

Green self reflection and consensus building. Calm peaceful. Collaboration.

Yellow creative thinking and new ideas brainstorming creative problem solving

Question 24

What is ruler?

Answer 24

Recognizing
Understanding
Labeling
Expressing
Regulating