Coping Ladders
Name 3 skills that are helpful lower on our coping ladders? (Levels 1 - 3)
What Modality is DEARWOMAN?
(DBT)
Dialectic
Behavioral
Therapy
What modality is "BORED" Olive and Ayrton, you gotta help carry this.
(CBT)
Cognitive
Behavioral
Therapy
ERP
Exposure & Response Prevention
A.) 2008
B.) 2012
C.) 2015
D.) 2010
Name 3 skills that are helpful lower on our coping ladders? (Levels 4 - 7)?
Journaling
Cognitive reframing
Problem-solving
Talking with a friend orfamily member
In what circumstances would DEARWOMAN be a using skill to use in "real life?"
Asking for something/ Asserting needs
Saying no
Apologizing (when appropriate)
Name the 3 things you can do outside
Go for a walk
Bike ride (with helmet)
Go to a park or a nature trail.
Try to notice five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste (a mindfulness exercise).
Play a sport or active game
Spend time in nature
What is the MOST consumed food in the United States?
1.) Grilled Cheese
2.) French Fries
3.) Fried Chicken
4.) Pizza
1.) Griled Cheese!
Name 3 skills that are helpful when highest on our coping ladders? (Levels 8 - 10)?
TIPP skills
Safety plan
Call accountability friend
What does the D.E.A.R stand for?
D- Describe the situation
E- Express your feelings
A- Assert your needs
R- Reinforce POSITIVE behaviors
What are the possible cons to being BORED?
Engaging in maladaptive behaviors.
Allows time for our negative self-talk, negative thoughts, etc.
What are "safety behaviors?"
Behaviors that we engage in for perceived comfort and safety.
Which animal can hold its breath underwater LONGER than a dolphin?
A.) Sea Turtle
B.) Sloth
C.) Tiger
D.) Polar Bear
B.) Sloth!
What is a sister skill to coping ladders?
Skills wave, Coping cards, ETC
DEARWOMAN falls into which of the four categories within DBT?
Interpersonal effectiveness
What are the pros of being BORED?
Opportunity to be creative
Try something different
Try a new things
Brain/body break from routine, space to be mindful and present, etc.
Name three skills that we can use for coping with OCD:
1.) Radical Acceptance
2.) Ride the Wave
3.) Accepting Uncertainty, Opposite Action, Committed Action, etc.
What is Scotland's OFFICIAL national animal?
A.) Horse
B.) Unicorn
C.) Pegasus
D.) Turtle
What are the names of each of the zones?
Prevention Zone - with baseline functioning, typical thought patterns/physical sensations
Change Zone - signs of increased activation, urges, distorted thinking, increase of physical symptoms
Crisis Zone - out of control, destructive, unsafe behaviors and acting on urges
What does the WOMAN stand for?
W - Willingness to tolerate not always getting your way
O - Observe inside
M - Mindfullness to current experience
A - Appear confident
N - Negotiate
What does the acronym BORED stand for?
B - be creative
O - outside
R - read
E - exercise
D - do something helpful
What are accommodations?
Actively seeking comfort and avoidance by having others come into contact with feared trigger.
What gets wetter, the more it dries?
Towel