Coping Ladders
What types of skills are helpful lower on our coping ladders? What types of skills are helpful higher on our coping ladders?
Lower -- interpersonal effectiveness, CBT, Emotion regulation, skills that require critical thinking
Higher -- Distress tolerance, grounding techniques, skills that require little brain power
What does ABC stand for and how is this a useful skill?
1. Accumulate Positives
2. Build Mastery
3. Cope Ahead
This skill is useful so that we can respond vs react and be more deliberate about our behavior.
Name the four communication styles and describe each style.
1. Passive -- soft spoken, "turtle-like" behavior, avoidance, hiding
2. Aggressive-- intimidating, "tiger-like" behavior, fear-producing, threatening
3. Passive Aggressive -- sarcastic, "grumpy cat-like" behavior, misleading, blunt, eye rolling
4. Assertive -- calm communication, "owl like" behavior, expresses freely, honest and direct, respectful
What is the HOW and WHAT of mindfulness? Hint: there are 3 answers for each
HOW -- nonjudgmental, one-mindfully, effectively
WHAT -- observe, describe, participate
What does HALT stand for?
1. Hungry
2. Angry
3. Lonely
4. Tired
Write 3 skills that they can use in your crisis zone.
TIP
5,4,3,2,1
ABC Mindfulness
ETC.
List one skill they can use to cope ahead for this weekend and one positive about themselves
Let's hear it!
List 2 skills use can use when communicating with someone who has a different communication style that you
I Statements
DEAR WOMAN
What is mindfulness?
An awareness of our thoughts, feelings, behaviors, and urges.
Doing one thing at a time, in the present moment, with your full attention, and with acceptance.
What are 3 ways you can validate yourself?
Positive self talk, engaging in behaviors that make us happy, Self-care, etc.