Category 1
What is a MUP?
A thing that Messes You Up
Give an example of trauma.
Examples: car wreck, natural disasters, violence, etc.
What does SOS stand for?
Slow Down, Orient, Self-Check
Where should kids go when they don't feel safe?
someone you trust, a place with lots of people, the police or fire department, church
Name the three states of mind.
Emotion mind, reasonable mind, wise mind
What is emotion mind?
When emotions control everything you think, feel and do. Reacting without thinking.
Don't judge, stay focused, do what works.
Name the two types of distress tolerance skills.
Distract, self-soothe.
What is mindfulness?
Intentionally focusing on the present moment.
What are some reactions to trauma?
Constant reminders of the trauma, avoiding reminders of the trauma, wound up/jumpy, mental shutdown (dissociation), trying to feel in control, extreme risk taking or self-harm, hopelessness and self-blame, problems in relationships, breakdown of the body
Describe what distract skills are.
Distract yourself or pay attention to other things -- this allows you to refocus from your upsetting feelings or a bad situation to get through the moment now
Give three examples of MUPs.
Possible answers: Drinking, smoking, fighting, overeating, etc.
What is wise mind?
A balance between emotion and reasonable mind. Paying attention to how you feel and what you think. More than using thoughts and emotions includes listening to your gut.
What is normal stress vs. extreme stress
Normal stress = alarm goes off in your head, it signals your body to act; you cope, maybe act or do something, alarm shuts off
Extreme stress = alarm goes off, at times you may not even know why and often nothing you do can shut it off
What is the skill describing?
Put words on an experience, make sentences about your experience while it's happening, helps organize thoughts and feelings and think more clearly, describe whats going on around you and inside you.
Complete an SOS for the group.
Must complete all three steps, including:
Slow Down (breath, calm your body, etc.)
Orient (bring yourself back to the present moment)
Self-check (rate personal distress and personal control)
What are distress tolerance skills?
Skills that help you tolerate upsetting situations or feelings (without making them worse, without MUPs).
Name three distract skills.
Examples include: hobbies, watching TV, playing games, reading, listening to music, etc.
What is reasonable mind?
Like a robot, always logical, no emotion
Name three categories of distract skills.
Answers can be 3 of these: activities, contributing, comparisons, opposite emotions, pushing away, other thoughts, intense other sensations
Give an example of using emotion mind, reasonable mind and wise mind.
Answer must accurately represent each state of mind.
In the bottle about to burst activity describe what happens with the three bottles and what they represent.
Bottle 1: You explode, and things get messy
Bottle 2: Nothing happens, it's flat, you are numb
Bottle 3: It didn't explode, you release the pressure/stress a little bit at a time
Explain the vicious cycle of MUPs.
Bad things happen --> emotional leftovers from the past get in the way --> you use a MUP --> more bad things happen
Name and explain the three mindfulness "How" skills.
Don't judge: see without evaluating, acknowledge but don't judge it, don't judge your judging
Stay focused: Do one thing at a time, let go of distractions, throw yourself in the current moment, the now, concentrate your mind
Do what works: focus on what's going to help, do what you need to do to achieve your goals, play by the rules, act as skillfully as you can, let go of feelings that hurt you or others