Emotions
You have plans to go home for the holiday weekend, and your annoying Aunt Peggy is going to be there. What can you do to prepare for this upcoming trip?
Cope Ahead
You receive an email from your boss saying "can we meet?" You begin catastrophizing... how can you cope?
What is decatastrophizing, check the facts
Your partner is sharing that they are upset with something that has occurred. You repeat back their concerns. What kind of listening and/or communication is this?
What is, assertive communication & active listening.
You just presented in front of a large crowd and begin talking negatively to/about yourself. What can you do to challenge these thoughts?
Practice self-compassion, check the facts, cognitive defusion, thought challenging, label your inner critic.
True/False: A crocodile can't stick their tongue out.
True
You become overstimulated in a busy mall... what can you do?
5, 4, 3, 2, 1 (Grounding)
You're struggling to make a decision due to fears about the outcomes. What can you do?
Cost benefit analysis
You come home from long day at work to see your partner didn't empty the dishwasher. Your immediate response is to yell, but instead you pause to think of other options. What coping tool are you using?
Opposite Action, STOP
You're about to return to school, and you have an early morning class. How can you adequately prepare for getting up early each morning?
Establish routines, sleep hygiene
How many times did Ross Geller get divorced on Friends?
3 times (Carol, Emily, Rachel)
What coping/distress tolerance skill includes using cold temperature?
What is, TIPP
Name 5 cognitive distortions.
What is mind reading, black and white thinking/all or nothing thinking, jumping to conclusions, fortune telling, "should" statements, magnification, minimization, emotional reasoning, etc?
You want to communicate a boundary to a friend, what communication tool can you utilize?
DEARMAN
What is it called if you choose to go for a walk instead of taking a nap?
Opposite Action, Behavioral Activation
What is the longest-running animated television show in the United States?
The Simpsons
You are walking into a meeting and get a text with bad news. How can you effectively cope in the moment, by utilizing distraction?
Containment, defusion
You haven't heard from your good friend in a few days and you begin to question their motives/question their feelings towards you. What can you engage in to dismantle these beliefs?
Check the facts
Your parent keeps showing up at your apartment unannounced. What would be helpful in this situation?
Boundaries
You're having difficulty focusing at work during meetings. What can you do?
Utilize a fidget to aid in staying present
What country has a unicorn as part of its national emblem?
What is Scotland?
You're struggling to identify your current emotions. How can you reflect?
Journaling
What is an ANT, and how can you challenge this?
Automatic Negative Thought - any thought challenging skills
How can you assertively communicate your emotions and needs?
I statements
You are stuck in a car on a road trip and begin ruminating... what can you do?
Grounding skills - 5 senses, play categories, counting etc.
Finish this quote from The Office: “I’m not superstitious, but I am a ___ ___.”
"A little stitious"