Grounding
1 thing you can taste.
Bonus SFA buck if you can name 2 others
What is one of the five senses technique?
Inhale as you trace one side and count to four, Hold count of four trace the next side and Exhale hold for four and trace imaginary box, repeat the cycle 4-5 times.
What is Square Breathing ASKA Box Breathing?
It requires money, takes too much time and I can get to it later.
What is self-care? It is completely free, can be done in seconds and if I don't do it for me who the heck else is??
"Every single cop is out to get me. I can't believe I caught another charge."
What is overgeneralization, Blaming, all or nothing thinking?
Finding the balance between your rational mind and emotional mind.
What is Wise Mind/Mindfulness?
See a something and really look at it. I mean really look at it.
What is Focus on an Object?
This technique focuses on breathing deeply into the diaphragm rather than shallowly into the chest, encouraging deep, full breaths.
What is Diaphragmatic (Belly) Breathing?
Is necessary to replenish energy so you can show up fully for others and most of all yourself.
Myth or Fact
What is a complete Fact and Self care?
Ok so I could totally get away with it, but if I did get caught, I could lose my kids for good, go back to jail for a long time and I have come so far this time.
What is play the tape forward?
Extra Bucks
What is the STOP Skill?
Jumping jacks, run in place, go for a vigorous walk.
What is physical activity?
A technique for anxiety and sleep, it involves inhaling through the nose for 4 seconds, holding for 7 seconds, and exhaling through the mouth for 8 seconds.
What is 4-7-8 Breathing?
Popular trends on social media can be unregulated and actually harmful to many.
Myth or Fact
What is Self care? Fact true self-care often involves uncomfortable tasks like setting boundaries or going to therapy, rather than just pampering.
First of all, did they actually say something where is the proof. I need more evidence to actually believe that thought.
Bonus SFA bucks
What is gathering facts?
Trigger or craving that intensifies or is sometimes weaker. Recognizing the rise and fall.
Hang 10 Dude
What is Urge Surfing?
My favorite bands, The NFL/NBA/NBL Teams, Musical instruments, Colors.
Bonus SFA bucks if you can name what this skill is.
What is
Think in categories?
Frequently used to manage shortness of breath, this involves breathing in through the nose and exhaling slowly through pursed lips, often helping to keep airways open.
Extra SFA bucks
What is pursed lip breathing?
"I really did well with that triggering moment today, I thought for sure when I set that boundary I would coward out as usual, turns out; it wasn't that hard and I can do it again."
Bonus SFA bucks
What is self-reflection?
I know he won't UA me this time and I know it will come out of my system before my next appointment. No one will be able to tell.
I can sneak away for the weekend and be alone.
What is identifying negative thoughts? Bring in more balanced and realistic thoughts alongside the unhelpful thoughts
The acronym for TIPP is?
Extra bucks
What is
“This bench is red, but the bench over there is green. It’s warm under my jeans since I’m in the sun. It feels rough, but there aren’t any splinters. The air smells like smoke. I hear kids laughing and dogs barking.”
What is
Describing what’s around you?
Sitting in a comfortable position. Placing your lips together, but keeping teeth apart.
Inhale through nose
Making a humming MMMMMM sound as you exhale through your nose, allowing you to feel a gentle vibration in your lower throat and hear the hum as you exhale. Allow the exhale to go through its natural conclusion
What is Bee-Humming Breathing?
Completely out of the realm:
Jim Carrey movie where he is a state trooper?
What is Me Myself and Irene?
I am one of the best drunk drivers among all of my friends. I also have had substances in my body since I was a child, so it I am different and it doesn't effect me like that.
What is identify negative core beliefs? Thinking about how you think can help with responding rather than reacting.
What is Dear Man? A technique for communicating needs clearly, setting boundaries, and strengthening relationships Interpersonal Effectiveness.