Coping Ladders
Name 3 skills that are helpful lower on our coping ladders? (Levels 1 - 3)
What type of skill does DEARWOMAN originate from?
(DBT)
Dialectic
Behavioral
Therapy
What type of skill is BORED?
(CBT)
Cognitive
Behavioral
Therapy
What does it mean to be a supportive group member during process?
Examples
What is Forkie's girlfriend/wife's name in Toy Story 5?
"Knifey"
Name 3 skills that are helpful lower on our coping ladders? (Levels 4 - 7)?
Journaling
Cognitive reframing
Problem-solving
Talking with a friend orfamily member
In what circumstances would DEARWOMAN be a using skill to use in "real life?"
Asking for something/ Asserting needs
Saying no
Apologizing (when appropriate)
Name the 3 things you can do outside
Go for a walk
Bike ride (with helmet)
Go to a park or a nature trail.
Try to notice five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste (a mindfulness exercise).
Play a sport or active game
Spend time in nature
Name 3 group rules SHOULD NOT used during process?
Don't
break confidentiality
interrupting
giving detail descriptions of unhealthy coping skills
falling asleep
swearing or using inappropriate language
Name 5 items that Mr. Potato Head has in his "trunk"?
Extra.....
ears
eyes
angry eyes
nose
mouth
Mustache
arms or hands
Name 3 skills that are helpful when highest on our coping ladders? (Levels 8 - 10)?
TIPP skills
Safety plan
Call accountability friend
What is the adult version of DEARWOMAN?
What are the possible cons to being BORED?
It can put us at risk of acting in ineffective ways
It might lead to urges to turn/keep Struggle Switch on
Can be “open mic” time for our negative self-talk or intrusive thoughts, etc.
What are "I" statements and when should they be used?
These statements help you own and be accountable with your feelings instead of blaming someone else.
What are distress tolerance skills?
When your emotions feel like they're at a "10 out of 10," these skills help you get through the moment without making things worse.
What are the colors of each zone in the coping ladder?
(1 - 3) Green
(4 - 7) Yellow
(8-10) Red
DEARWOMAN falls into which of the four categories within DBT?
Interpersonal effectiveness (aka the ability to get along with other people while also standing up for yourself
and/or
Communicating in a way that helps you get what you need, maintain healthy relationships, and keep your self-respect.
and/or
Learning how to deal with people without making things worse.
What are the pros of being BORED?
Opportunity to be creative
Try something different
Try a new things
Revisit old things
Brain/body break from routine, space to be mindful and present, etc.
Why is practicing coping skills before a crisis important?
Because it is easier to use the skill when you've practiced them previously.
Name a food that is not allowed in the group rooms?
NUTS
What are the names of each of the zones?
(1 - 3) - Prevention Zone - with baseline functioning, typical thought patterns/physical sensations
(4 - 7) - Change Zone - signs of increased activation, urges, distorted thinking, increase of physical symptoms
(8 - 10) - Crisis Zone - out of control, destructive, unsafe behaviors and acting on urges
The DEARWOMAN acroynm stands for what?
D - Describe the situation
E - Express your feelings
A - Assert your needs/wishes
R - Reinforce positive behaviors
W - Willingness to tolerate not always getting your way
O - Observe inside
M - Mindfullness to current experience
A - Appear confident
N - Negotiate
What does the acronym BORED stand for?
B - be creative
O - outside
R - read
E - exercise
D - do something helpful
utside
e creative
ead
xercise
o something helpful
What builds trust in a process group?
Name 5 other characters in Toy Story 5?