Skills Pt 1
anything you do to temporarily take your attention away from strong emotion
What is distraction?
where you identify tools that are helpful in managing your symptoms
What is wellness toolbox?
use of temperature, intense exercise, paced breathing and paired muscle relaxation to help calm down during times of stress
What is TIPP?
Anxiety
name an adaptive coping skill you use for anxiety
feeling sad, down or having crying spells
What is depressed mood?
slowly inhaling through your nose and exhaling through your mouth
What is deep breathing?
things you do regularly (daily, weekly, monthly, periodically) to maintain your wellness
What is maintenance lists?
taking an action that is opposite of the emotion you feel
What is Opposite Action?
name an adaptive skill you use to help with depression
fear, guilty, worry and overthinking
What is anxiety?
technique where one focuses on the present, gradually letting go of thoughts about the past or the future
What is Mindfulness
external events or stressors that make you feel ill
What is Triggers?
" when you stop fighting reality, stop responding with impulsive or destructive behaviors when things aren't going the way you want them to, and let go of bitterness that may be keeping you trapped in a cycle of suffering "
What is radical acceptance?
what is an adaptive coping skill that can be used to stay safe and avoid engaging in self harm?
spending a lot of time alone even when opportunities to socialize present themselves
What is isolating?
an inner or verbal conversation with yourself that makes you feel good about yourself and everything going on in your life
What is positive self talk?
subtle thoughts, feelings, sensations, & behaviors that you tend to experience when you are first starting to have a problem.
What is Early Warning signs?
tolerating emotions you can't immediately change
What is Ride the Wave?
Motivation
what are steps that I can take to help myself when feeling low motivation to get things done that i need to do?
Difficulty initiating and maintaining sleep
What is sleep disruption?
taking care of oneself with behaviors that promote health and active management of illness when it occurs
what is self-care?
______ will instruct others about how to care for you when you are not well
What is my Crisis Plan?
allows you to step back, assess the situation, and determine if what you're feeling is appropriate given the context
What is Checking the facts?
when suicidal thoughts arise, what are some things I/others can do to stay safe?
re-experiencing traumatic situations when awake and/or asleep
What is flashbacks and/or nightmares?