Problem-Solving
The two different types of problems
Now and Later (In your face and time to think)
Positive Self-Talk
The use of positive and affirming phrases to boost emotional well-being
- "This too shall pass"
- "You are strong"
- "You got this"
You are having a conversation with a friend and realize that something that you said has hurt their feelings
Apologizing
Understanding the Feelings of Others
Active Listening
1. Look at the person who is talking to you
2. Think about what is being said
3. Wait your turn to talk
4. Say what you want to say
Two types of steps in a social skill
Thinking and Action
Objective v.s Subjective
Objective: factual information, not based on feelings or opinions
Subjective: based on or influenced by a person's feelings/opinions
Distraction
Methods to temporarily shift focus away from difficult situations/emotions, allowing for a mental break and giving a chance to calm down
- EX) cleaning, going for a walk, exercise, listening to music, etc.
Your family has accused you of using again, even though you haven't been
Dealing with an Accusation
Apologizing
1. Decide if it would be best for you to apologize for something you said or did
2. Think of the different ways you could apologize
3. Choose the best time and place to apologize
4. Make your apology
What does it mean to "listen like a rock?"
Do not give a reaction
Who is Joe and what is his problem and goal(s)?
Joe is a recovering addict
An old friend has invited him to a party
His TWO goals are to not go to the party and to not hurt his friends feelings
Breathing Exercises
The use of breathing techniques to reduce stress, promote relaxation, and improve focus
- EX) Box Breathing, Paced Breathing, Deep Breathing, 4-7-8 Breathing, etc.
Your friend invites you to a party to celebrate your release from the WORTH Center
Knowing Your Feelings, Deciding to say "No," Using Self-Control, Dealing with Urges, Controlling Your Emotions, Finding Support
Using Self-Control
1. Tune in to what is going on in your body that helps you know you are about to lose control of yourself
2. Decide what happened to make you feel this way
3. Think about ways in which you might control yourself
4. Choose the best way to control yourself and do it
Define a "Lapse"
Signs that show an individual may return to using; OR When an individual returns to using but stops within a short period of time
https://www.youtube.com/watch?v=bTeYncx1xmI
What did Bender do wrong in the clip?
rolled his eyes, talked back, poor communication, argumentative attitude, closed-minded
Muscle Relaxation Technique
A technique that involves tensing and relaxing muscles throughout the body to promote overall relaxation
You want to go out of town for a family event but probation does not typically allow you to leave the county
Asking Questions, Follow Instructions, Negotiating, Asking Permission, Having a Conversation,
Understanding the Feelings of Others
1. Watch the other person
2. Listen to what the other person is saying
3. Figure out what the person might be feeling
4. Think about ways to show you understand what they are feeling
5. Decide on the best way and do it
** DOUBLE JEOPARDY**
What's the difference between body language and physical sensations?
Body language: shaking legs, crossed arms, crying
Physical sensations: heart racing, head pounding, butterflies
Steps of Problem-Solving Skill
Step 1: Identify your problem & goal
Step 2: Brainstorm options and choose the best one
Step 3: Plan and try your solution
Visual Imagery
Using mental images to promote relaxation and reduce stress
- "Sitting on the beach watching the waves, listening to the sound of the birds flying above, touching the sand, with a taste of salt in the air, and the smell of the water"
** DOUBLE JEOPARDY**
You've applied to 3 different jobs, yet none of them will hire you due to your criminal record
Dealing with Rejection and Failure
Knowing Your Feelings
1. Tune in to what is going on in your body that helps you know what you are feeling
2. Decide what happened to make you feel that way
3. Decide what you could call the feeling
Epictetus said there are two things in this world to NOT worry about. What are they?
1. things you can control
2. things you cannot control