Mindfulness
What do the letters of RAIN stand for?
Recognize, Allow, Investigate, and Nurture
What are the two types of stress?
Distress and Eustress - "bad stress" and "good stress"
What does it mean to regulate our emotions?
To bring balance to our emotions and manage them effectively
What is does FAST stand for?
(Be) Fair, (Don't) Apologize, Stick to your values, (be) Truthful
What red team member loves Ohio State Football?
Kristin
What is an example of being mindful?
Listening to music and restarting the song
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive muscle relaxation
What is the center of control?
The things that you can control: your thoughts, actions, words, emotions, etc
What are the 4 styles of communication
assertive, passive, passive aggressive, aggressive
Who's red team members favorite cartoon is My Little Pony?
Kayaina
What are the three states of mind?
Logic, Emotion, WISE
What are 5 self-soothing/distraction skills you can use this weekend?
music, TV, movies, video games, talking with friends, shower, outside, self-care day, the list goes on!
Give an example of a cope ahead plan
Example: You are nervous about a test. So you talk to a friend at lunch and plan on bringing a fidget with you while taking the test!
What is an I feel statement?
I feel...when...because...
What blue team therapist has milked a cow?
Danie
What's an example of nurture from the RAIN skill you can use?
"It's okay to not be okay" or "I'm allowed to feel this way"
What are the 4 solutions to any problem?
change situation, change attitude, accept, stay miserable
What is the difference between and action urge and an opposite action?
Give an example using Anger.
Action urge: yell, hit, punch, scream, swear
Opposite action: exercise, talk it out, take a break, deep breaths
What is one part of GIVE?
Gentle, (Act) Interested, Validate, Easy Manner
What red team therapist was a cake decorator?
Ally
Reframe this judgement:
"I'm terrible at math and will never be good at it."
"I haven't mastered math yet"
"Math is not my favorite but I can do well"
What is the SUDs scale (SUDs ladder)? Why is it helpful?
Subjective units of distress. It's helpful to identify the levels of emotions and what happens when your emotions are intensified and what coping skills hel them lower.
How long do emotions last?
15-60 seconds
Fit these 4 characters into the communication styles:
Plankton
Spongebob
Squidward
Sandy
Aggressive
Passive
Passive-aggressive
Assertive
What country has the unicorn as its national animal?
Scotland