DISTRACT
True or false: DISTRACT helps us lower our mood rating in a difficult situation?
TRUE.
True or False, Feelings ID focuses on the emotions part of the CBT triangle.
TRUE! Feelings ID focuses on our emotions.
True or false, POPS is a problem-solving skill.
TRUE! POPS helps us solve our problems.
Is growth mindset a CBT or DBT skill?
CBT.
Would you rather speak every language in the world or talk to animals?
Interesting!
What is something you can DO to practice DISTRACT?
Ex. Legos, video games, puzzles, reading, etc.
Why is it important to tell other people how we are feeling?
It is important to tell other people how we are feeling so we can get our needs met and help other people understand us better. It also can help us lower our mood rating.
IF we're having trouble falling asleep, what are three options we could do to help us solve that problem?
Possible answers: read a book, listen to music, use a skill, ask parents for help
What does, "my brain is like a muscle" mean?
It means, we can exercise our brain like other muscles in our body by challenging it with difficult situations to grow and get stronger.
Would you rather have dessert for breakfast every day or breakfast for dessert?
Yum!!
What is something you can THINK about to practice DISTRACT?
Ex. Fun vacation, funny video, etc.
Name 3 emotions you might be feeling if your mood rating is at a 1-3.
Happy, peaceful, calm
True or False, when listing our options, we are only allowed to list helpful options.
FALSE! We should list all of our options, helpful and unhelpful
Give an example of two things now, that you couldn't do a year ago.
Ride a bike, multiplication, read, other appropriate answers accepted.
What is your favorite kind of chip?
Delicious!
Who is an adult you can ask for help?
Ex. Parents, teachers, doctors, therapists, etc.
What skills can you use if your mood rating is at a 0-5.
4x4 breathing, DISTRACT, STOP change the channel, positive self-talk
What does every letter of POPS stand for?
Problem- identify the problem
Options- list all your options
Pick one- pick one of your options
See if it works- See if your option helped solve your problem
If we replace our ANT with a growth mindset statement, how does that make us feel? Ex. If I think "This will take hard work, but I can keep trying!", how does that make me feel?
Happy, calm, excited, proud, motivated, encouraged.
What is your favorite sports team?
So cool!
What are the three parts to DISTRACT?
Do something else, Think about something else, and ask an adult for help.
Name as many emotions as you can in 1 minute.
NICE!
Think of a problem you have had before, and use POPS to work through that problem.
Staff will decide if answer is acceptable.
Turn this fixed mindset statement into a growth mindset statement. "I am not in control of my voice or body"
"I am learning skills to help me be in control of my voice and body"
Would you rather have one giant eye or two noses?
Wow!