Skills 1
An acronym for Temperature, Intense Exercise (bouncing leg up and down), Paced Breathing, and Progressive Muscle Relaxation. Temporary tool to help manage acute distress, not a long-term solution.
TIPP
Skill that is useful when noticing that our emotions may be causing us to want to act impulsively with unhealthy behaviors.
STOP
Take a step back
Observe
Proceed Mindfully
A skill that can be very helpful when you need to make a decision between two or more options
Pros and Cons
A mindfulness exercise that helps you focus on the present moment and reduce stress and anxiety
5, 4, 3, 2, 1
What country has 12 time zones?
France
Using all five senses to engage/ identify stimuli that you find soothing to assist in moments in distress or agitation.
SOOTHE WITH FIVE SENSES:
SIGHT, HEARING, SMELL, TASTE, TOUCH
Skill that is especially important for maintaining healthy relationships through effective communications.
GIVE Skill
(be) Gentle
(act) Interested
Validate
Easy Manner
A skill where you accept the reality of a situation in your mind, heart, and body. You stop fighting against the reality and accept it.
Radical Acceptance
Mentally visualize and consider the potential consequences of a decision or action by imagining how the situation would unfold over time, essentially thinking through the entire scenario to its conclusion, especially when considering potentially negative outcomes
Play the Tape Forward
Canada!
Coping strategy acronym Helps people manage challenging emotions and situations. It's a reminder to accept the moment without making it worse. It helps people tolerate distress in crisis situations. It helps people learn to use mindfulness practices other than focusing on the trigger.
ACCEPTS
ACTIVITIES, CONTRIBUTIONS, COMPARISONS, EMOTIONS, PUSHING AWAY, THOUGHTS, SENSATIONS
A skill that is an important component for communication as it allows you to maintain your self-respect and requires you to be truthful about the problems and not to sacrifice your values or integrity.
FAST Skill
(be) Fair
(don't over) Apologize
Stick (to your values)
(be) Truthful
Skill where we talk positively.
Give three examples!
Positive self-talk
The practice of accepting and allowing intense emotions to pass through you without actively trying to suppress or avoid them; a mindfulness technique
Ride the Wave
Which continent is in all four hemispheres?
Africa
The goal is to identify the action urge and perform the opposite behavior
Opposite Action
- Examples: Anger: lash out; what would the opposite action be?
- Examples: Fear: to run or hide; what would the opposite action be?
A skill that is intended to help us develop effective interpersonal communication that will help us get our needs met and develop healthy relationships with others.
DEARMAN
Describe
Express
Assert
Reinforce
Mindful
Appear
Negotiate
A state of mind where one balances their emotions and logical reasoning to make effective decisions and solve problems
WISE MIND
Give an example!
Comparing/ reframing maladaptive thoughts that you are having to ones that align more with your actual values
ED vs. Healthy Self
True or false: animals can be allergic to humans?
True!
Skill to improve the moment by replacing the immediate event that has caused unpleasant emotions, with a more positive act.
IMPROVE
What does IMPROVE stand for?
A skill that is intended to have us consider how we might be prepared in some way to help us reduce stress ahead of the time.
Cope Ahead
Exposing people to the things they fear in a safe environment.
Exposures!
A skill that is part of cognitive behavioral therapy where you use different strategies to challenge thoughts/ cognitive distortions.
Thought Reframing
What food glows blue under black lights?
Bananas!