Grounding Skills
What is the purpose of using grounding skills?
Grounding techniques help shift focus away from uncomfortable thoughts, memories, and worries, and toward the present moment.
What is the difference between shame and guilt?
While guilt is a feeling related to a specific situation, shame is a feeling about oneself. Instead of "I did something wrong or bad", it's "I am a bad person." While discussing guilt can lead to relief, forgiveness, or identifying mistakes, shame seems too powerful to discuss.
What coping skill(s) will you use/ practice this weekend?
STOP, TIPP, DEARMAN, healthy distraction, BAs
Listen to a song!
Have fun!
What is a Routine Activity that is important to you?
Showering, brushing teeth, doing laundry, brushing hair, etc.
What is one distress tolerance skill you like to use?
STOP, TIPP, ACCEPTS, Self-soothe, etc.
True or False: Emotions are never caused by anything they appear out of thin air.
Emotions are always preceded by a prompting event and our choice comes in with how we respond to them.
What support can you reach out to this weekend if needed?
988, call a friend/ family member
Play a round of Scattegories
1. Coping skills
2. Animals
3. Music
What are the three parts of the CBT Triangle that all impact each other?
Thoughts, Behaviors, and Emotions
How do you practice self-soothing skills to calm or regulate your emotions?
Doing anything that engages your 5 senses
Share one emotion regulation skill you like to use!
Cope Ahead, ABC PLEASE, Check the facts, Opposite Action, Problem solving, radical acceptance, willingness, half smiling and willing hands
What is your goal for Sunday?
Ex: engage in a routine BA
I am grateful for my wonderful group!
Name some values that are important to you or are a part of your BA.
Anything!
Name a breathing exercise to help ground yourself.
Pursed lip breathing, lion breathing, boxed breathing, 4-7-8 breathing
What is the skill used when asking if your emotion and/or its intensity fit the facts?
Checking the facts
What is your goal for Saturday?
Ex: engage in a valued BA
Tell a joke or ask a fun question!
Let me know if we need ideas!
What are three target behaviors to monitor and track using submits and resists?
Avoidance, Isolation, and Rumination
What is 5-4-3-2-1?
Use each of the five senses to take in the details of your surroundings in the present moment.
5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, 1 thing you taste
What is the skill called when you identify an action you could take that would be opposite to the urge?
Opposite Action
What is one way you can practice self-compassion this weekend?
Mindful breathing, Hand over your heart, treat yourself as a good friend, write a compassionate letter from perspective of imaginary friend, other suggestions, etc.
Share three positive attributes about yourself!
Thanks for sharing :)
Name an activity you currently enjoy doing?
Anything that does not function as avoidance and is fun!