accepting something even if you don't want or like it and allowing yourself to focus on other things
What is RADICAL ACCEPTANCE?
100
What is a trigger?
something that makes you mad, sad, or upset
100
What zone are you in when you're at BASELINE?
GREEN zone
100
What are the 3 R's?
Respect YOURSELF, OTHERS, and the COMMUNITY.
100
coping skills that allows you to focus on something other than a trigger, e.g. coloring, word searches
What is DISTRACTION?
200
breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and hold your breath for 4 seconds (repeat)
What is BOX BREATHING?
200
What is a coping skill?
something that helps you manage feeling triggered
200
crisis point: characterized by externalizing and not respecting others or the community
RED zone
200
When are VISITING HOURS?
5:30-7:00PM on WEEKDAYS
12:30-7:00PM on WEEKENDS
(Legal guardians can visit ANYTIME. Visitors under 18 must come with their parent or yours.)
200
choosing a behavior that is opposite to the emotionally driven urge, e.g. getting up and out of bed in the morning even though you feel like laying in bed
What is OPPOSITE-TO-EMOTION ACTION?
300
flexing and relaxing different muscle groups while taking deep breaths
What is PROGRESSIVE MUSCLE RELAXATION?
300
What is a warning sign?
how others know you are mad, sad, or upset
300
zone where you may feel unsafe, notice warning signs, lose control, lose focus, feel sad, silly or lonely
YELLOW zone
300
What should you have with you AT ALL TIMES?
your TRIGGER CARD and WRISTBAND
300
listening to a description of a peaceful, pleasant scene - using your imagination to visualize clam, relaxing expereinces
What is GUIDED IMAGERY?
400
a box, bag, binder, or container of things that help you cope with your triggers
What is a DISTRESS TOLERANCE BOX?
400
Is negative self-talk an INTERNAL or EXTERNAL trigger?
INTERNAL
400
crisis point: characterized by internalizing, shutting down, "freezing up" and not respecting yourself
BLUE zone
400
When is phone time?
Before 9:00AM, 3:30-4:00PM, 5:30-7:00PM, and before bedtime.
(You can call your legal guardian ANYTIME)
400
tracking your feelings throughout the day during various activities
Are bright lights and uncomfortable room temperatures an INTERNAL or EXTERNAL trigger?
EXTERNAL
500
This zone comes after crisis. You may feel very tired, sad, and hungry.
GRAY zone
500
What can you do if you need a break?
Ask your coach if you can: use a comfort room, sit outside in the hall, make a plan to go somewhere else, or look at your trigger card and pick a coping skill.
500
What does the SMART in "SMART" goals stand for?
Specific
Measurable
Attainable
Relevant
Time-Bound