CP
what step in CP helps us to notice air going in and out?
step#1: Notice my Breath
The first step of OTT is to:
a. stop and check it
b. cheerlead
c. create an action plan
a. stop and check the urge, before we take action
what is the icon for OTA?
the choo choo train
what is the icon for this skill?
the safety badge
what is the icons for NMA?
teacup, cookies, crumpets etc
In CP, what step uses the five senses?
What are the five senses?
Step#2: Notice My Surroundings
Touch, Hear, See, Smell +Taste
A girl is having off-track urges to not show for session due to feeling too sad. How can she use the Turn It Up step to stay on-track:
a) skip session and explain why next week
b) create on-track thoughts in her mind
c) quit therapy and try to cope alone
b) create on-track thoughts in her mind; to coach herself in the right direction
In OTA we aim to use our Wise Mind. What are the two elements of the Wise Mind?
a) confidence + strength
b) logic + emotion
c) humor + rest
b) logic + emotion
what are the two types of risks?
inside and outside risks
doing activities that help me improve my attention in the moment would be what type of NMA?
(baking, laundry, organizing, solitaire, word searches or cleaning)
focus activities
T/F: step #3 Body Check sensations in our body are the result of Emotions ad thoughts
True; this helps a person become more mindful of how they are feeling
In OTT, it is important to motivate ourselves to stay on-track in our thinking. What is the name of this step in OTT;
a) encouragement
b) incentive
c) cheerleading
When we switch tracks, it means we do an opposite action from our off-track urge. Jeremy just closed his case but is having the urge to confront the person that got him in trouble. What is an opposite action Jeremy can do to switch tracks back to on-track?
a) go to counseling and discuss this urge
b) drive to the persons house but not confront them
c) just call the person and confront them over the phone
a) go to counseling and discuss the urge; allow him space to gain clarity and stay away from the person
what is the third type of Safety Plan?
thinking, talking and ....
doing activities that help soothe myself and include my five senses are what type of NMA?
(nice music, drinking some tea, smelling lavender, eating something sweet, taking a bath)
feel good activities
Katy has an exam but is Noticing Thoughts saying that she "is not smart" and that she "is going to fail". Are Katy's thoughts helpful or unhelpful?
Unhelpful; she should remember that just bc we have a thought it doesn't mean it is true or who we are.
Which statement would NOT be a cheerleading statement?
a) I will reach my goals!
b) I can handle this!
c) I suck at this!
d) Look how far I have come!
c) I suck at this; unsupportive language
When we have done all that we can do for a situation, and the only option is to wait for the situation to change, we may have to:
a) keep trying until we cry and break down
b) Accept the Situation
c) find a manager to speak to
b) Accept the Situation; until the situation changes and presents new options
what is the third way to handle risk?
focus on a NMA, move away and....
doing activities that help me feel happiness and joy would be what type of NMA?
(amusement parks, spending time with friends, going to concerts, going to the beach, video games)
fun activities
Blake and Jake are working together on a project that is due tmrw. Jake is behind on some tasks for this project. Blake feels disappointed and Notices a strong Urge to fight Jake. Is Blake's urge on-track or off-track?
off-track; thoughts and urges come and go/even the strongest urges do not mean we have to take action
After we make a skills plan, at the end of OTT, what is the next skill we use?
On Track Action; we put what we thought about into action
T/F: When we Turn the Page in OTA, we notice when something is no longer helpful in our lives and we keep moving towards our goals.
True; we let it go
DOUBLE JEOPARDY
In a Safety Pickle, we are unable to leave the area or move away from the danger.
What do we do instead? until we are able to move or leave the area...
We focus on a New Me Activity until we are able to move away or leave the area.
doing activities that help change my thoughts or change how my body feels would be called what type of activities?
(reading, watching tv, exercise, yoga, eating something minty, sour or spicy)
distraction activities (distracting the mind and/or the body)