The Skills List
Using activities that help me focus, have fun, feel good, and distract myself to become a new me
New-Me Activity
What are the two categories of skills?
All-the-Time Skills and Calm-Only Skills
What level of emotions are on the Feelings Rating Scale?
0-5
What Skill am I using?
I notice I have a headache and my breathing is fast and shallow.
Clear Picture
Bonus: Clear Picture Dos: body check and notice my breath
Coming up with plans A, B, and C to help me solve my problem
Problem Solving
What levels of emotion can I use my All-the-Time Skills?
0-5
What is happening if I am at a Level 5 emotion?
I am hurting myself, others, or property
What Skill should I use?
My staff keeps buying me coffee drinks I don't like
Expressing Myself
Expressing what is on my heart and in my mind
Expressing Myself
What levels of emotion can I use my Calm-Only Skills?
0-3
What is this called?
2 + 1 = 3
Level of emotion + 1 = # of Skills I need to use
Recipe for Skills
What Skill should I use?
I'm trying to save money for new shoes, but I really want to buy pizza and ice cream for everyone.
On-Track Thinking
Bonus: check my urges = not helpful
Seeing the moment as it is
Clear Picture
If I am at a Level 4 frustrated, what skills can I use?
All-the-Time Skills
Use the Recipe for Skills to tell me how many skills I should use if I am at a Level 3 Scared
Level of Emotion (3) + 1 = # of Skills I can use (4)
What Skill am I using?
My power bill is due, but my rep payee is out of town. I can't pay it. I make a plan to talk to my guardian, talk to my program coordinator, and email/text/leave a voicemail for my rep payee.
Problem Solving
Having on-track relationships with myself and others
Relationship Care
If I am at a Level 2 nervous, what skills can I use?
Calm-Only Skills
Bonus: All-the-Time Skills also!
Why can't I use my Calm-Only Skills at a Level 4 or 5 emotion?
I cannot think, speak, or listen clearly. I can't have a two-way street conversation. I will likely make the situation worse.
What Skill should I use?
An old roommate that I used to fight with all the time is going to be at the office at the same time as me.
Safety Plan