Mindfulness
What do the letters of RAIN stand for?
Recognize, Allow, Investigate, and Nurture
What are the two types of stress?
Distress and Eustress - Chronic and Acute
What does it mean to regulate our emotions?
To bring balance to our emotions and manage them effectively
What are the two things interpersonal effective looks at?
Communication and Relationships
What blue team therapist can touch their nose with their tongue?
Caryce
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 does ABC stand for emotional regulation skill? Provide one example for any letter
A - accumulate positive emotions
B - build mastery
C - cope ahead
example: to build mastery, I'm going to practice working on my baking skills with a new recipe!
What are the 4 styles of communication
assertive, passive, passive aggressive, aggressive
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 blue team therapist was a cake decorator?
Ally
What does it mean to be non-judgmental?
being in the moment, being aware of thoughts and feelings and not placing judgment onto our thoughts/perception
What is the SUDs scale? 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