BRING THE BODY DOWN
What are Cool Down Skills?
This COOL DOWN skill helps you decide if an urge your having is going to be helpful or unhelpful to get what you want.
What is THUMBS UP & THUMBS DOWN?
Name three skills one can use for a HEALTHY BODY.
What is rest, eat a balanced diet, avoid drugs & alcohol, take prescribed medications and exercise.
One uses these skills when identifying a problem.
OBSERVE INSIDE your feelings.
JUST THE FACTS of the situation.
This emotions superpower keeps us safe and helps up get away from danger.
What is FEAR?
Name the steps for the skill STOP.
Stop
Take a step back
Observe (Outside & Inside)
Proceed Mindfully (Pay Attention and Act)
One can use this skill if other skills have not been helpful and need to calm down right now.
What is DISTRACT & SHIFT?
Name three ways one can BUILD HAPPINESS.
What is go outside, play games, eat a snack, listen/play music, rest, exercise, dance, smell flowers, art, talk to others, TV/Movies, gardening, clean up, read, pet animals, etc.?
The second step in PROBLEM SOLVING.
What is "what do you want to happen?"
An issue that is short-term, can cause painful emotions and high stress levels are called this.
What is a CRISIS?
Name at least two methods one can do to CALM THE BODY.
Cool Water
Exercise
Breathe
Tense & Relax
With this skill one does not need to try to change the situation or person and don't have to like the facts but have to believe them.
What is ACCEPTANCE?
What is BUILD HAPPINESS, BUILD KNOWLEDGE, and BUILD SUCCESS?
The third step to PROBLEM SOLVING you identify your choices and not to do this while listing them.
What are JUDGMENTS?
This emotions superpower pushes us to find creative solutions to problems.
What is anger?
RED LIGHT/GREEN LIGHT:
Sally is on the phone on the unit and a family member informs her that they will not be sending her a new mp3 player as they had already sent on a few months ago. She has an urge to yell at this family member.
RED LIGHT - Yelling will most likely result in that family member not wanting to send anything in the future or could damage the relationship.
There are three phrases one can say after three deep breaths with this COOL DOWN SKILL.
"I don't like it"
"I can't change it"
"I ACCEPT IT"
Indicate is the situation would be a good way to practice GROW (THUMBS UP/THUMBS DOWN).
You have a picture that needs to be hung at your house but have never used a drill. You hire someone to hang it for you.
THUMBS DOWN (No mastery was learned)
What is THUMBS UP & THUMBS DOWN?
DOES IT FIT THE FACTS?
Feeling terrified of a harmless spider across the room, even though it poses no real danger.
The emotion does not fit the facts. The spider in question is harmless.
This body response occurs when engaging in this CALM THE BODY with COOL WATER skill to reduce an elevated heart rate.
What is the mammalian dive reflex?
ACCEPT IT OR CHANGE IT
Mallory's therapist is going on vacation and won't be able to meet next week. Mallory is upset. Can Mallory change this or does she need to accept it?
ACCEPT IT - Mallory does not have control over her therapist's work schedule.
Indicate is the situation would be a good way to practice GROW (THUMBS UP/THUMBS DOWN).
Your friend invites you to go fishing. You have never been fishing before. He prepares the fishing pole for you and shows you how to add bait to the hook, cast the hook, and reel in the fish. You try this yourself with the help of your friend.
THUMBS UP (knowledge was gained and mastery was obtained)
After trying the option you selected for your problem and you find that option wasn't effective this is what one can do next.
If it didn't work go back to step 4 and try the next best option.
DOES IT FIT THE FACTS?
You experience shame when you behave in a way that goes against your core values and others disapprove.
Shame fits the facts if it helps guide you toward better choices in the future.