ACCEPTS
Jeff does not want to feel sad right now instead he tries to watch a funny TV show or a scary movie. He also listens to his favorite band, Panic at the Disco.
Jeff's advice: Get active when you are sad. Slow down when you are wound up.
What is OPPOSITE EMOTIONS
Problems are anything that is a source of ....
What is stress?
Take time to take a deep breath before saying the next thing. Be sure to release tension as you exhale.
Example: breathe in for 4 counts, hold for 2, breathe out for 6-8 counts
What is Paced Breathing
Most people eat which part of a chocolate Easter bunny first?
What is EARS
Oprah says, " I hear you, I see you and what you say matters."
Hint: It's not about the nail
What is VALIDATION
Do something nice for someone. Help a friend or sibling with homework. Volunteer, give someone a compliment, hold the door for someone etc
Hint: Be Kind
What is CONTRIBUTING
When and where to use the strategy
What is PLAN
Victoria gets overheated and red when she's overwhelmed. She may even have intense urges. Victoria puts the T in TIPP by squeezing ice, splashing a bucket of ice water on her face, takes a cold shower and goes to get a snow cone from Bahama Bucks.
What is TEMPERATURE?
Remy turns this age every year
What is 21
Think about a time when you felt different or got through a difficult time. Notice how much you've grown so far.
Consider those who are coping in the same way as you are.
What is COMPARING
Pick a solution that best matches what you want without making the situation worse
What is IDENTIFY
Squeeze and release technique from your head to your toes
Can be used in most settings without anyone even noticing
What is Progressive Muscle Relaxation
The Average American does what 22 times a day?
What is Opens Fridge
I win, you win. I feel statements are best used in this style of communication.
What is ASSERTIVE COMMUNICATION
Hold or chew ice. Listen to loud music. Wear a rubber band on your wrist. Take a hot or cold shower. Run fast.
What is SENSATIONS
All Possible solutions. No judgements
What is LIST
TIPP and ACCEPTS are skills to help with tolerating this.
What is DISTRESS
This is the second largest country by land mass
What is CANADA
What is RADICAL ACCEPTANCE
Give yourself a time limit for the emotion, come back to it when you're in the WISE mind again.
What is PUSHING AWAY
What is the problem?
What do you want?
What is FIGURE OUT
Get your emotional energy out by doing something physical for 60 seconds. This is skill is like "camping".
What is Intense Exercise
Camping is also "intense" :)
The R in SPARC stands for this important skill
What is RESILIENCE