Column 1
Column 2
Column 3
Column 4
100
What is the first thing to do when using On-Track Thinking?
STOP!!!!!
100
At what level of emotion can I use my Calm Only Skills?
0-3
100
At what level of emotion can I use my All The Time Skills?
0-5
100
What is the first skill I use in EVERY situation?
Clear Picture
200
What might make me feel mad at a level 2?
Not being able to go out to the store etc....
200
Tell me names of the All The Time Skills
1. Clear Picture
2. On-Track Thinking
3. On-Track Action
4. Safety Plan
5. New-Me Activities
200
Name the 2 Category of Skills
All the Time and Calm Only
200
What skill number is On-Track Thinking and what is the picture associated with it?
and Skill #2
300
What are the steps when I check my urges?
Check my urge, decide if it's thumbs up or thumbs down and if it is a thumbs down, turn it to thumbs up
300
Tell me what it's like to do an off-track urge
Answer to include not reaching goals, could get into trouble etc
300
What can happen if you react quickly without thinking?
Do something you shouldn't, not reach your goal, get into trouble etc
300
What can happen if I try and express myself at a level 4?
I may yell, swear and say things I don't mean etc and I won't reach my goal
400
What are all the steps in On-Track Thinking?
1.STOP and check my urge
2. Turn it to thumbs up if it's not a helpful urge
3. Cheerlead myself
4. Make a skills plan
5. Take an On-Track Action!
400
What are some things I can say to cheerlead myself?
"I don't want to go off track"
"I want to reach my goal"
"I will make the best of it" etc
400
Tell me the names of the Calm Only Skills
6. Problem Solving
7. Expressing Myself
8. Getting It Right
9. Relationship Care
400
How do I know which category of skill to use?
Depending on how I rated my emotions, I will know what category of skills to use
500
What does the Recipe for Skills do?
Let's me know how many skills to used based on how I rated my emotions!
500
What is the Feelings Rating Scale?
The scale I use, from 0-5 that let's me label and rate my emotions
500
I have rated myself at a level 3 emotion, how many skills do I need to use?
4
500
What are the 6 Clear Picture Do's?
1. Breath
2. Notice my surroundings
3. Do a body check
4. Label and rate my emotions
5. Notice my thoughts
6. Notice my urges