Emotional Regulation
Middle Path
Interpersonal Effectiveness
Distress Tolerance (Crisis)
Not at all therapy related
100
How often should we be trying to use emotional regulation skills?
Every day/as often as possible!!!
100
Name 3 TV/movie characters that demonstrate the 3 different categories within wise mind and explain why you think they do :)
Brooke judges
100
Name the 4 communication styles
Passive, Passive-Aggressive, Aggressive, Assertive
100
Why is it important to reserve crisis skills for crisis?
If we use crisis skills outside of crisis moments we may get used to them and they might not be as beneficial for us during crisis
ALSO
crisis skills involve a lot of distraction - overuse of distraction to cope with emotions leads to avoidance and emotional build up
100
What is the sign directly opposite Scorpio in the zodiac?
A. Taurus
B. Gemini
C. Cancer
D. Aries
A. Taurus
200
What does it mean to ride the wave?
Extra 100 points if you can name the bird in the video we watched :)
Ride the wave of our emotions - allow ourselves to feel them and ride them out!!!
200
Name 3 cognitive distortions
Extra 100 points if you defuse one of those cognitive distortions using one of the defusion techniques
Brooke judges
Really hoping someone sang or somethin
200
What does GIVE stand for and what is it used for?
Gentle, interested, validate, easy manner
To maintain respect for others within relationships/communication
200
What does IMPROVE stand for?
Imagery, meaning, prayer/meditation, relaxation, one thing in the moment, vacation, encouragement
200
How many colors will you find in a regular bag of M&Ms?
A. 9
B. 5
C. 6
D. 7
C. 6
300
What does ABC stand for?
Accumulate positive emotions/experiences, build mastery, connect with values
300
Define wise mind
The balance between our emotional mind and our logical/rational mind
300
What does FAST stand for and what is it used for?
Fair to self, apologize less, stick to values, truthful
For maintaining self-respect within relationships/communication
300
What does ACCEPTS stand for?
Activities, contributions, comparisons, emotions, push away, thoughts, sensations
300
What is the national animal in Scotland?
A. Unicorn
B. Frog
C. Reindeer
D. Antelope
A. Unicorn
400
What do the letters in STRENGTH stand for?
Extra 100 points if you can give me an explanation for why STRENGTH is so important
Sleep, take care of self, resist urges, exercise, nutrition, gain mastery, take time for self, healthy self talk
STRENGTH is a prevention skill - it helps us take care of the things that will give us the most energy to put toward taking care of our mental health. It lengthens our fuse to crisis.
400
Define non-judgment
Recognizing our judgements as simply judgements and not treating them as fact.
400
What does BRAVING stand for and what is it the "anatomy" of?
Boundaries, reliability, accountability, vault, integrity, non-judgement, generosity
It is the anatomy of trust <3
400
Nominate one person on your team to come up to the board and teach the group a breathing/grounding skill :)
Brooke judges
400
What kind of band never plays music?
a rubber band
lol
500
Draw on the board the sequence for opposite action
Extra 100 points if you circle the arrow that represents moment to pause
Event/Trigger --> Emotion --> Urge --> Action/Opposite Action
500
Everyone in your group has to give me an example of a middle path statement AND one person has to define what middle path is
Brooke judges
500
What does DEARWOMAN stand for?
In order to get the points you gotta hit every letter :)
Extra 100 points: When do the W and the O come into play?
Describe, Express, Assert, Reinforce, Willingness, Openness, Stay Mindful, Appear Confident, Negotiate
When we hear no - willingness to accept no as an answer, and openness to other options/proposals/outcomes that are maybe not exactly what we initially wanted/pictured
500
Explain the sciencey aspect behind TIPP
Brooke judges
500
There is a basket full of hats. Three are white and two are black. Three men, Tom, Tim, and Jim, each take a hat out of the basket and put it on their heads without seeing the hat they selected or the hats the other men selected. The men arrange themselves so Tom can see Tim and Jim’s hats, Tim can see Jim’s hat, and Jim can’t see anyone’s hat. Tom is asked what color his hat is and he says he doesn’t know. Tim is asked the same question, and he also doesn’t know.
Finally, Jim is asked the question, and he does know. What color is his hat?
The hat is white. If Tom doesn’t know his hat color then the other two men’s hats cannot be both black otherwise he would know his hat is white. When Tim doesn’t know his hat color either, that means Jim’s hat could not be black otherwise Tim would have to know his hat was white based on Tom’s answer.
