This domain includes exercise, good nutrition and healthy habits
Physical
This is the first part of the conflict cycle... something happens
Trigger
Blaming
You can write one of these to help change your negative thoughts/negative thought patterns
Social Story
Anger is often called this kind of emotion
(Hint: It protects you)
Umbrella Emotion
This domain includes family, friends, teammates, coworkers, teachers, and any other person who provides support to me.
Social
This is the second part of the conflict cycle. It includes our values, cognitive distortions and denial patterns.
The phrase "I can't" is a hot thought. What is a statement that you can make that is the opposite, more helpful thought?
"This might be hard but I will do my best"
This is often called "tense and release"
Progressive Muscle Relaxation
Our Thoughts, Behaviors, and (Fill in the black), all impact one another
Emotions
This domain includes my school work and other activites that promote learning and growth.
Red
This is when a person tries to justify their behavior by making excuses
Rationalizing
a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Mindfulness
Examples Include:
Embarrassment, Jealousy, Envy, Shame, Disappointment, etc...
This domain includes practicing mindfulness activities, healthy coping skills and meeting with counselors, mentors or other professional supports.
Emotional/Mental
You are in the yellow zone, nearing the red zone, at this part of the conflict cycle.
Physiological changes
"Noone disrespects me"
"I'm not going to be told what to do"
What zone can the STOP skill be used in?
(STOP, TAKE A STEP BACK, OBSERVED YOUR THOUGHTS, PROCEED WITH CAUTION)
Examples include:
Happy, Sad, Mad
This domain includes exploring my job, career and educational goals for my future.
Vocational
This is the emotion that is typically felt after the release, and before another trigger.
Guilt
Change your thoughts, Reframe your thoughts
When your window of tolerance is extremely low, you can use the TIPP Skill. What does TIPP Stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
This emotion is often part of the conflict cycle. It happens after we have crossed the "Too Late" line and have had a release, and before another trigger occurs
Guilt