STEPS
What does the first “S” mean and how does it work?
The first “S” is “stop” and it is the first step in decision making. It means what it says, to stop what you're doing before making a decision.
What does the “A” stand for and give an example.
“A” stands for “action” which is the trigger that sets you off.
Name three positive affirmations for yourself.
Options could include: smart, kind, hardworking, creative, fun, good at gaming, easy to talk to, or helpful.
Is the following statement passive, aggressive, or assertive?
“I don’t care about what others think, my thoughts are the only ones that matter.”
Aggressive
How is anger like an Iceberg?
Only 10% of it is seen by others, The rest is under the surface. Emotions, thoughts, physical signs, & behaviors.
What does the “T” mean and how does it work?
The "T” is “think” and it is the second step in decision making. It means to think about what is happening in the situation. It also means to notice how you are feeling and notice how you were about to react.
What does the “B” stand for and give an example.
“B” stands for “beliefs” which are the thoughts that occur when you are triggered.
When is anger healthy?
When is anger a problem?
Anger is healthy when it lets you know something is wrong. It is fine to express your anger as long as no one gets hurt.
Anger is a problem when you lose control and/or get stuck in that feeling. You can make a bad decision, you can break something, or someone can get hurt.
Is the following statement passive, aggressive, or assertive?
I care about other people’s feelings, but I don’t care about my own feelings.”
Passive
Anger is a secondary emotion. What does that mean?
Anger is a feeling that is natural, but comes after feeling a primary emotion like sadness, frustration, irritation, confusion, etc..
What does the “E” mean and how does it work?
“E” is “explore” and it is the third step in decision making. It means to explore your options and think about as many choices as you can, not just one or two.
What does the “C” stand for and give an example.
“C” stands for “choice” which is the decision you make or the way you respond.
Define “challenging thoughts”.
Looking at an automatic thought (usually negative) and looking at it in a more positive or helpful way.
Is the following statement passive, aggressive, or assertive?
“What I have to say is important, but I will also listen to you and we can try to compromise together.”
Assertive
What does it mean to understand and validate someone else's perspective?
It means to listen to what someone else is saying as well as what they are feeling even if you disagree. Then you can see things from their point of view.
What does the “P” mean and how does it work?
“P” is “pick” and it is the fourth step in decision making. It means to pick one of the options you just explored. It also means to put your plan into action with whatever choice you feel is the most helpful to you.
What are two physical cues to anger?
Examples might include: clenching fists, facial expressions, feeling hot, rapid heart beat, adrenaline rush, crying, feeling tense, fidgeting, or pacing.
Talking with a trusted person is a common coping skill. Name 3 things that are needed to build a healthy relationship.
Options might include: trust, equal power, good communication, understanding boundaries, having things in common, feeling safe, respect, spending time together, etc...
When is a physical boundary violated?
When someone gets into another person's space or touches them without permission. This can also include hugs and kisses, even if they meant with positive intentions, everyone must always have consent.
How many people say they have experienced mental health stigma?
1/4 - 2/4 - 3/4 - 4/4
3/4
Three out of four people with a mental illness report that they have experienced stigma. Stigma is a mark of disgrace that sets a person apart. When a person is labeled by their illness, they are seen as part of a stereotyped group. Negative attitudes create prejudice, which leads to negative actions and discrimination.
What does the last “S” mean and how does it work?
Last “S” is “self-evaluate” and it is the last step in decision making. It means to take time to notice how the choice you made worked out. What went well, what did not go well, and would you make that same decision again.
Use the outcome box to process this choice:
Should I ignore my homework and skip class?
Positive short term: Negative short term:
Positive long term: Negative long term:
In group we discussed various types of coping skills including distractions, emotional release, and self-love. Another skill was "grounding". Define grounding and a way it can be used as a coping skill.
Grounding is a way to slow down and be in the moment. You can notice the 5 senses, notice colors, focus on breathing, do yoga, meditate, or exercise.
When is an emotional boundary violated?
When someone is criticized, belittled, or demeaned for sharing how they feel. Also can be violated if someone overshared personal information to people they do not know well.
How many adults experience mental illness in a given year?
1 thousand - 5 million - 43 million - 6 thousand
43.8 million American adults (1 in 5) will experience a mental illness in a given year.