Mindfulness
What are the three states of mind?
Emotional, Reasonable and Wise
What is the 'A' in the ABC Skill?
Accumulate Positive Experiences
What is the 'PL' in the PLEASE skill and what is one example?
Treat Physical Illness - Examples include taking prescribed medications, attending appointments, prioritizing rest, managing discomfort, being mindful and taking care of yourself.
What is 'Check the Facts"?
An emotion regulation skill used to determine whether your emotional reactions and intensity match the actual situation.
What is Opposite Action?
Deliberately doing the exact opposite of what your emotions are urging you to do.
Name the How and What skills.
Observe - Describe - Participate
Non-judgmental - Effectively - One Mindfully
What is the 'B' in the ABC Skill?
Build Mastery
What is the 'E' in the PLEASE skill and what is one example?
What are the steps of Problem Solving?
1. What is the situation? 2. Check the Facts 3. What is your goal for solving the problem? 4. Brainstorm Solutions 5. Choose the best solution. 6. Take Action 7. If the solution doesn't work, try a different one.
Acting on your emotion urge will not help you reach your what?
Long term goals.
What is the 'C' in the ABC Skill?
Cope Ahead
What is the 'A' in the PLEASE skill and what is one example?
Avoid Mood Altering Substances - Avoiding substances that alter your brain chemistry, mood, or perception.
Name an example of using Check the Facts.
Any situation that affecting you that requires a 'why' question. Check the facts before assuming.
What is an example of Opposite Action for Anger?
Speak softly or keep your voice calm and steady. Gently remove yourself from the situation to give yourself a brief break and let your body chemistry settle. Try to show kindness, express concern, or practice empathy by seeing the situation from their perspective.
What are some activities to Accumulate Positive Experiences?
Give compliments - Go outside - Play a game - Get moving - Learn something new - Anything that makes you happy.
What is the 'S' in the PLEASE skill and what is one example?
Balance Sleep - Examples - Sleep schedules, winding-down routines, limit naps, avoid caffein before bed, etc.
What is an example of Opposite Action for Sadness?
For sadness, the urge is typically to withdraw, isolate, and stay in bed. The opposite action is to get active, stay engaged, and connect with others.
Name two things that you would need to Cope Ahead for?
OJOR - Court - Moving into a new place - Grade Check Monday - Mentally rehearsing how you would handle a future stressful situation before it happens will help you manage the situation when it arrives.
What is the 'E' in the PLEASE skill and what is one example?
Get Exercise - Aerobic activity, strength training, flexibility, taking walks, etc.
Name an example of Problem Solving.
A situation that would require utilizing the steps to Problem Solving.
What is an example of Opposite Action for Jealousy?
Jealousy urges you to cling and control, so the opposite action is to intentionally loosen your grip, trust, and share your space or loved ones.