Skills/Tools
How many Skills are there?
9 Skills total
Jim notices his heart is beating fast. What step of Clear Picture is this?
a. notice breath
b. Body Check
c. notice urges
b. body check
What is the icon for On-Track Thinking?
The thinking man/ man with gears in head
What number skill is On-Track Action?
skill #3
Adam can’t find the keys to his car one morning. He begins to feel very frustrated and knows that he needs to get a Clear Picture of the situation What are the 6 Clear Picture Dos that would help him understand his situation?
1. Notice the breath
2. Notice the Surroundings
3. Body Check
4. Label and Rate
5. Notice Thoughts
6. Notice Urges
If I am at a level 3 frustrated, how many skills do I need to cope with my emotions, according to the Skills Recipe?
Skills Recipe: Add one skill level to the level of feeling (3 + 1 = 4).
What are the 5 senses?
touch, hear, sight, smell & taste
How does this skill help us:
a. feel bad
b. think of goals
c. solve problems
b. think of goals
What is the icon for On-Track Action?
the train
Natalie is frustrated and has begun to throw things around the office. What level would her label and rate be?
Level 5
If I rate myself from 0 to 3, what Category of Skills can I use?
Calm-Only Skills
All the Time Skills
Both
True or False: if I label and rate at a 4 or 5, I am no longer calm.
True
True or False: The cheerleading step means to be judgmental towards ourselves?
False: It means to cheer ourselves on, to motivate ourselves
What are the five areas of our life that we try to balance as part of an On-Track Action Plan?
Sleep, health, eating, exercise, fun, work
Grace doesn't feel like going to work one morning and starts playing video games instead of getting ready to leave. What type of On-Track Action should she take?
a. Take a Step to My Goal
b. Switch Tracks
c. On-Track Action Plan
d. Accept the Situation
e. Turn the Page
b. Switch Tracks
I want to use Expressing Myself with my friend, but I am at a level 4 -angry. What other skills can I use to help me calm down?
Clear Picture, On-Track Thinking, On-Track Action, New Me Activities, New Me Activities
True or False: An urge is an action we are thinking of doing?
true
True or false: We Turn It Up when we have a urge that is off-track?
True: We Turn It Up to an On-Track Action instead.
True or false: We Switch Tracks when we feel an off-track urge rising?
true; we do something on-track instead
Adam has been waiting at court for jury duty, but is getting bored and frustrated. He has the urge to leave court early. How can he use Check It, to decide what to do?
What are the 3 things people do at a level 5 emotion?
destroying property
harming self
harming others
Thoughts and Urges:
a. come and go
b. stay forever
c. don't effect me
a. come and go
Which is not a motivating statement?:
a. I got this!
b. This was easier than I thought!
c. This sucks!
c. This sucks!
If we can't change the situation we:
a. throw a fit
b. Accept the Situation
c. call the police
b. Accept the Situation; make lemonade out of lemons
Natalie is about to go into an important meeting, and notices that her palms are sweating and her shoulders are starting to ache. What Clear Picture Do is she using to notice these sensations?
Body Check