Healthy Distractions
These 3 qualities distinguish what makes a distraction HEALTHY
1. Short-term/timebound
2. Not harmful/doesn't make it worse
3. Still mindful of problem, not numbing/avoiding it
Name as many items as you can that would work for the SIGHT part of a self-soothe kit
Art, notes, letters, coloring sheets, post-cards, pictures, etc.
This is a behavior that gives us short-term relief in the moment, but creates further complications/harm in the long-run
What is a TARGE BEHAVIOR
This skill is a way to practice willingness with our hands before our brains feel willing/ready. Double points if you demonstrate
What is willing hands
Name as many skills of ACCEPTS as you can
Activities
Contributing
Comparisons
Emotions
Pushing through
Sensations
name as many items as you can for the TOUCH portion of a self-soothe kit
Squishmallows, comfy clothes, stuffed animals, fidgets, fidget jewelry, coloring pages/crayons, notebook/paper, pens, heated/weighted/comfy blankets, heating pads, reusable/crack-to-open ice-packs, matches, coins, fuzzy socks, eye mask, play-doh, kinetic sand, clay, slime/putty, seashells/pinecones/things from nature
This skill can used to help DELAY engaging in a target behavior by outlining every possible outcome that happens if we engage in the behavior, OR if we attempt to resist it.
What is pros/cons?
This skill is a way of practicing willingness with our face before our brains feel ready. Double points if you demonstrate.
What is half-smile
Name as many skills of IMPROVE as you can
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Name as many items as you can that would work for the SMELL part of a self-soothe kit
Candles, essential oils, mints, gum, perfume, lotion, body wash, scented markers, fragrance spray, air freshener, dried oranges/potpurri
This worksheet is something we complete AFTER engaging in a target behavior in order to learn from it, repair, and prevent it from recurring
What is a behavioral chain analysis?
In order to make change, first we must: _____
ACCEPT
For ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing down, Thoughts, Sensations), pick 3 letters and give an example for each (ex: 1 example of an activity, 1 ex of a sensation, etc.)
Activities - cleaning, walking, gaming, eating, music, exercise, reading
Contributions - volunteer, help a friend, donate, make a gift, write a card, send a thoughtful message
Comparisons - compare how you are handling it now to how you did in the past, compare to someone who is handling it worse
Emotions - watch something funny, practice deep breathing, exercise, eat comfort food, listen to something happy
Pushing down - guided imagery of the box, imagine putting thoughts/feelings in a box and closing it
Thoughts - sudoku, wordle, semantle, tetris name 50 states, name state capitals, etc.
Sensations - holding ice, hot/cold shower, sour/spicy food
Gum, mints, sour candy, spice sauce packets, candy bars, granola bars, popcorn packet, chips
This form outlines warning signs, crisis resources, and accompanying steps to take if you are feeling unsafe/at risk for engaging in a target behavior.
What is a safety plan?
Practicing radical acceptance involves the belief that PAIN is inevitable, but _____ is optional.
For IMPROVE (Imagery, Prayer, Meaning, Relaxation, One Thing, Vacation, Encouragement), pick 3 letters and give an example for each (1 example of imagery, 1 example of relaxation, etc.)
Imagery - imagine a safe space, imagine the stressor going well, imagine a happier memory, imagine yourself coping well, imagine a fantasy world
Meaning - identify values, read spiritual sources, find positives, find meaning in survival, focus on what is important, find a purpose
Prayer - pray, meditate, gratitude, WISE mind, repeat a mantra, soothing music
Relaxation - yoga, deep breathing, massage neck/head, go for a walk, hot shower/bath, half-smile/willing hands
One thing in the moment - focus on senses, focus on 1 task, focus on breathing
Vacation - take a walk, watch TV, turn off phone, take a hot shower, take a 1 hour break
Encouragement - mantras, cheerleading/encouraging statements, affirmations
Name as many items as you can that would work for the SOUND portion of a self-soothe kit
Rain stick, ASMR, list/music playlist, noisy fidgets, windchimes, earplugs, headphones, CDs/mp3 player, sound machine, bells, small set of drums/bongos, voicemails from loved ones
_____ are events or things that have already taken place that make us more likely to engage in a target behavior. *Double points if you can name the HALT acronym*
What are VULNERABILITY factors? HALT = Hungry, Angry/Anxious, Lonely, Tired
Name 2 examples of a dialectic.
I can take care of myself AND I need support.
I can enjoy spending time with someone AND need alone time to recharge.
I can feel angry/sad/scared/etc. AND I can not act on that anger/sadness/fear/etc.
ETC.