Self-Soothe Coping Skills
Definition of Mindfulness.
What is being focused on the present moment, here and now, without judgement. Focusing on just one thing at the present moment
Name a support that you have at school
- school counselor
- specific teacher
- friend
-IEP/504
What are the extremes of distress called in the Window Of Tolerance?
hypoarousal and hyper arousal
What does HALTS stand for?
Hungry
Angry
Lonely
Tired
Stressed
Give an example of an "I feel" statement
TBD by therapist
TBD by therapist, all senses must be responded to (Sight, Smell, Taste, Touch, Hear). Bonus of 100 for including temperature-based coping skill!
Doing something to redirect your thoughts (counting to 100, making a puzzle, coloring, reading a book) are what types of coping skills?
Distraction-based coping skills
What is a coping skill that supports managing a "Fight" response?
Options:
-Throwing Ice
-Tearing up paper
-Punching a punching bag/pillow
- Intense exercise
What is Radical Acceptance?
Accepting that we may not like a situation, but it exists. You can choose to stay miserable about the situation, or you can choose to accept it and move forward.
Replacing "but" with this word allows us to validate ourselves and others!
Bonus 100: give an example!
And
Therapist confirms/denies example
ensing and Relaxing your Muscles. A technique for learning to monitor and control how tight your muscles are. It involves learning to monitor tension in each specific muscle group in the body by deliberately tensing each group. This tension is then released, with attention paid to the difference between tension and relaxation. It starts usually from your feet up to your head.
What is Progressive Muscle Relaxation?
What are 3 things to have with you to support tolerating anxiety at school?
A list of coping skills
Other options include: a fidget, scrap paper/notebook, flashpass, music, etc.
What coping skills help us when we feel disconnected from reality?
- grounding coping skills like 5-4-3-2-1, TIPP, and breathing
Define "Wise Mind"
The balance between emotional mind and rational mind that allows us to use both our emotions and our logic to navigate a situation
What is Speaker-Listener Technique, or the "three-yes's" technique?
A mental location that you visualize to enhance emotional regulation & reduce stress.
Daily Double!!
(1) Create a pros/cons square for going to school
(2) A pros/cons square or "decisional balance sheet" is used to:
(1) show therapist
(2) way to increase motivation for an activity or identify reasons/barriers to change identifying pros and cons of changing/not changing
Name where you can find the Kellar after hours/on-call line or access to a Crisis Link hotline
1) Safety plan
2) IOP handbook
3) Google!
What does the coping skill ACCEPTS stand for?
extra 100: give an example of using accepts to improve mood
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
What are the 4 parts of an apology?
1) saying "I'm sorry"
2) outlining what I did that was wrong
3) naming what will be done differently in the future
4) asking "will you forgive me?"
List 5 Mindfulness/Non-judgmental awareness techniques:
What is.....
- 5-4-3-2-1-
- square breathing
- noticing & naming
- progressive muscle relaxation
- (other options may be considered by therapist!)
Give an example of a negative thought about school and a positive/neutral reframe
TBD by therapist
Temperature change
Intense exercise
Paced Breathing
Paired Muscle Relaxation
Which two actions have the most significant impact on mood over the long term?
consistent and adequate sleep and nutrition
Comparing: to yourself/others
Rehearsing what you'll say as soon as their done
Filtering what they're saying
Judging: judging the person instead of what they're saying
Daydreaming: half-listening
Mind-reading: trying to predict what they really mean
"Scoring points": i.e. "you think that was bad, what till you hear what happened to me!"
Advising: "have you tried"
Sparring: proving them wrong
Being Right : don't listen because you don't want to be challenged
Derailing/deflecting: suddenly changing the subject
Placating: saying what you think they want to hear, instead of what you actually think
Stonewalling/Silent treatment
Cliche: responding to emotions with a joke