Coping Skills
Name the five senses you can use to ground yourself in the present moment.
Sight, smell, taste, touch, hearing
What is one short term and one long term goal that you have.
examples may include - full recovery, getting a job, returning to school, setting boundaries, meeting meal plan, etc.
What does NEDA stand for?
National Eating Disorders Association
Name two people you can go to for recovery-oriented support.
examples: friends, family, other clients, treatment teams, outpatient providers, mentors, colleagues
Name three reasons to recover.
Name three coping skills that can be used for panic attacks or anxiety.
TIP temperature skills (go outside, hold an ice/heat pack, ice dive), deep breathing, 5 senses exercise, guided meditation, visualize a peaceful place, essential oils/candles.
Name 3 ways to build confidence in yourself.
Reflect on past successes, use positive affirmations, visualize yourself accomplishing your goals, seek support/help, practice, set realistic expectations, etc.
Name two ways to find outpatient providers in your area.
Look on your insurance website, Psychology Today, ask other providers for referrals, search online for private or group practices in your area, Alma.com, Headway.co
Name 3 reasons to ask for support.
Examples include: To feel better, to help interrupt a maladaptive coping strategy, to keep safe, enhances connection and communication with supports, to process verbally, provides a perspective shift/alternate way of thinking, to practice vulnerability and authenticity, for accountability, etc.
What is intuitive eating?
Trusting your inner body wisdom to make choices around food that feel good in your body, without judgment and without influence from diet culture.
What is cognitive defusion?
An ACT skill that involves separating yourself from your thoughts, noticing and letting them pass rather than holding on or buying into the thoughts.
Describe the "upward spiral" metaphor.
A positive reframe used to explain how each mistake, setback, relapse, or challenge can be used as an opportunity to learn and grow.
What are the 4 forms of therapy offered at Monte Nido.
individual therapy, couples therapy, family therapy and group therapy
What does the purpose of the DBT acronym "GIVE"?
To remember skills to maintain effective interpersonal relationships. (be) Gentle, (act) Interested, Validate, (use an) Easy Manner.
Name 4 strengths you have that will be useful in recovery:
Slay.
What are the three kinds of personal boundaries?
Healthy, Porous
What is the difference between motivation and commitment?
Motivation is a feeling of being inspired to start a task. It is fueled by desire for engaging in a behavior to achieve goal. This feeling often fluctuates.
Commitment is a more stable, overarching dedication to following through with behaviors and actions that will lead to the accomplishment of a goal. You can remain committed even when you are not motivated.
Name two signs that an article or website is credible and can provide accurate information.
The author has relevant credentials listed, citations are used for sources, the article/website was posted or updated recently, the author examines more than one perspective on the issue.
What are the three kinds of boundaries that a person can have?
Rigid, Porous and Healthy
Who said: "it always seems impossible until it's done"
Nelson Mandela
ACCEPTS is a DBT skill that helps you identify ways to distract from distress. What does the acronym stand for?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
"A Day in My Life When I Am Recovered"
What is the EDCB on-call phone number?
1+617-306-4406
In Getting Unstuck, what are the 5 central themes that are processed in relation to ourselves and others?
Safety, Trust, Power and Control, Esteem and Intimacy