Grounding Techniques
What does the 5-4-3-2-1 stand for?
5- things you can see,
4- things you can touch,
3- things you can hear
2- things you can smell
1- thing you can taste
T/F the theory proposes that when our basic needs ARE met we are NOT able to tend to higher ones
false
T/F If you are using the PAUSE skill, when returning to the activity, you should jump back in without thinking.
False
Identify 3 things that trigger your anger?
Hunger, people being mean, being told no
What does mindfulness mean?
being present in the moment
How do grounding techniques help us when our thoughts are overwhelming?
Turning attention away from thoughts, memories, worries, and refocusing to the present
What are our basic needs?
Safety and physiological needs
What does the U and S stand for in the PAUSE skill?
Use kind words
Sense your surroundings
What is the initial stage in the cycle of anger?
The triggering event
What is the trigger we identify on our safety plans?
a trigger is a behavior or situation that puts us at emotional risk
What does the body awareness grounding skill help you focus on?
The sensations in your body
What are our psychological needs?
Self-esteem and social needs
What does P and A stand for in the PAUSE skill?
Pause your body
Acknowledge your feelings
How can you break the cycle in the negative thoughts stage?
Learning to spot irrational thoughts and change them
What are 3 of the breathing techniques we learned this week?
Box breathing, prolonged exhale, slow paced breathing, alternate nostril breathing, fast paced breathing, bellows breathing, 4-7-8 breathing, or diaphragmic breathing
Name 3 mental exercises that can ground you:
Naming all the objects you see, counting backwards from a 100 by 7, describe the steps in doing an activity, describe an object in detail, spell names backwards, read something backwards, think of an object and draw it in your mind or with your finger
What does self-actualization represent?
Meeting your full potential, accepting others, and appreciating life
What do our fears and dreams act as?
A motivator
What are symptoms of your body's automatic response?
Sweating, racing heart, clenching fists, feeling hot
What days do we do our safety crisis plans?
Thursday
What is the most common grounding technique?
The 5-4-3-2-1 technique
Who created Maslow's hierarchy of needs?
Abraham Maslow
What is the PAUSE skill used for?
Taking a mindful moment
What is the fourth stage of anger cycle?
Your behavioral response
Name 3 coping skills you can use to be calm and stay safe in the moment:
Answers on poster on board