Stages of Change
Give an example of a specific goal versus a general goal?
I will be healthier.
I will eat 3 servings of vegetables per day for the next month.
Share an example of being in wise mind.
Effectively using the DEARMAN script to express how you feel while setting a healthy boundary.
Feel warm, have substance use urges, feel rushed like fight/flight zone
True or False: Other people should know how I feel and what my boundaries are.
FALSE. We are not able to read your mind. Clear communication is kind communication.
What's your favorite thing to do that is free?
Give Mr. Matthew compliments :)
What makes a goal measurable?
When you can measure your progress of your goal and can objectively determine whether the goal was achieved or not.
What are 2 characteristics of being in wise mind?
Honoring your feelings while acting practically/ logically.
Using skillful means to attain a valued outcome.
Honoring logic and emotion.
What are 2 reasons we use distress tolerance skills?
1. To buy ourselves time to calm down/ regulate ourselves
2. To resist making the crisis worse (i.e. acting on unhealthy urges)
What is the benefit of telling others "No" sometimes (when appropriate/ reasonable)?
The people in your life will have a realistic sense of your needs/ wants, will understand your boundaries, and they will respect you more.
What's your favorite thing to do outside?
Kayak
What makes a goal time-bound?
When your goal has a due date/ time frame to be completed in.
Give an example of being in rational mind.
Looking at reviews of a product before purchasing it to make sure it has helpful features and is a high quality product.
What does STOP stand for?
Stop! Freeze!
Take a step back
Observe
Proceed mindfully
Name 3 characteristics of an aggressive communicator.
What's your favorite animated movie?
Aristocats
What makes a goal appealing?
When the goal is something that you really want to achieve, something healthy, or something desirable.
Give an example of being in emotion mind.
Impulsively buying something expensive that you cannot afford to make yourself feel better.
What does the "I" stand for in TIPP and how long is it recommended that you engage in this skill for?
Intense exercise
at least 20 minutes to calm your body down
What are 3 characteristics of the passive communication style?
What is your drink order at a coffee shop?
pecan crunch latte with oat milk
Create a personal SMART goal for yourself.
I will write a DEARMAN script tonight at 5PM.
Name 1 meditation that can help you access your Wise Mind.
Stone Flake on a Lake
Spiral Staircase
How do you practice tipping the temperature?
1. Sit in a chair, apply an ice pack over your eyes/ cheeks
2. Lean forward bending at the waist (activating the dive reflex)
3. Hold your breath for up to 30 seconds
Demonstrate expressing a need/ boundary you have using the assertive communication style.
*Direct eye contact, appropriate tone of voice, be confident
"No, I will not go to the grocery store with you."
What's your favorite random act of kindness?
Getting my meal paid for in the drive thru!