SEEDS
What modality does SEEDS fall under?
DBT
What modality does RIBEYE fall under?
CBT
Are we in control of all of our thoughts?
Yes, except our ANTS
What does ABC in ABCer stand for?
Accumulating Positives
Building Momentum
Cope Ahead
Lake Superior
How often should you engage in SEEDS?
Daily
What does each letter of RIBEYE stand for?
Relax, Identify, Brainstorm, Evaluate, Say Yes, Enact
What is a fixed mindset?
The belief that you cannot learn new things or improve your abilities (innate and unchanging).
What does the ER stand for and what does it mean?
Emotion Regulation- effectively managing and responding to emotional situations before entering crisis mode
What is the MN state bird?
The Loon
What does it look like to complete the eat part of SEEDS? (you may not be doing this but it is the goal)
Eating 3 balanced meals a day
What is a the difference between a problem and a worry?
Problem- something within our control (solvable)
Worry- something that is typically outside of our control
What is a growth mindset?
Believing your ability is something you can control through practice (ability for change).
What is an example of how we accumulate positive emotions in the short term and in the long term?
Short term: hobbies
Long term: achieve goals
Which year did the Twins with the World Series?
a) 1991
b) 1924
c) 1987
d) all of the above
e) none of the above
Name 2 pieces of advice to help complete the sleep of SEEDS.
- Having a night routine.
- Not taking long naps during the day.
- Putting away screens.
How do we know which solution to pick to enact in RIBEYE?
Long term outcomes that are values aligned and short term outcomes you can tolerate.
Name 4 cons of having a fixed mindset.
- Hopelessness
- Decreased self-esteem/confidence
- Less willing to challenge self
- Lower academic success
- You put in less effort
Why do we build momentum?
- Build confidence
- Self empowerment
- Give ourselves agency
What are 3 costs of engaging in safety behaviors?
- Less confident in self
- The fear gets stronger
- We miss out on opportunities
- We damage relationships
Name 3 examples of what self care looks like outside of hygiene (i.e. baths, lotions, etc).
up to the GTs discrection
Provide 2 example of a worry and 2 examples of a problem.
GT discretion
How do you cultivate a growth mindset and what are 2 benefits of having a growth mindset?
Change our beliefs --> Change our actions--> growth
Benefits:
- Improve resilience
- Reduce anxiety
- Increase confidence
- You put in more effort
- Improved mood
What are the steps to Cope Ahead?
1) Describe the problem
2) Decide the skill
3) Imagine the situation
4) Rehearse
5) Record your skill and ideas in a meaningful way
6) Practice relaxation
Why do we engage in safety behaviors and what are 5 examples of safety behaviors?
To avoid our perceived fear, lessen anxiety and feel safe.
- reassurance seeking
- mental compulsions
- asking others to do things for us
- avoidance
- using a safety object
- using our phone
- canceling plans
- ruminating/replaying scenarios