Skill #1
What is the name for skill #1?
Clear Picture
What is the name of skill #2?
On-track thinking
What is the name of skill #3?
On-Track Action
What is skill #4?
Safety Plan
How many skills are in the skill system?
9
Why do I use the clear picture skill and what does it help with?
Clear picture helps me notice what's happening inside and outside of me right now. I see the situation as it is.
What do we need to keep in mind with on-track thinking?
Our goal - does the thought support our goal?
What do actions help us reach?
Our goals
When do I use safety plan?
I use safety plan to handle risky situations that are happening right now or may happen in the future.
What are the all-the-time skill numbers?
Skills 1-5
In clear picture, what do you do with your emotions?
Label and rate them.
What are the 3 steps to on-track thinking?
Stop and Check It
Turn it Up
Cheerlead
Can you describe opposite action? When do you use it?
Opposite action is doing the opposite of off track urges - such as giving 100% when I feel like avoiding work. I use it when my urge will take me away from my goal.
There are two kinds of risks. What are they?
Inside Risks and Outside Risks
What are the calm-only skill numbers?
Skills 6-9
What is a skill you can use with urges?
Urge Surfing
What turning a negative thought into a positive though, what kind of evidence do we need to consider?
Evidence for and evidence against.
When do you use accepting the situation (radical acceptance)?
I use radical acceptance when I've done all I can do and I have to wait for the situation to change. I also use it when I have to move away from something because it is making my feelings level go up too high.
There are 3 types of safety plans?
Thinking, talking, and writing
List 3 of the All-the-Time skills.
Clear Picture
On-track Thinking
On-track Action
Safety Plan
New-Me Activities
What are the 6 steps in Clear Picture?
Notice my Breath
Check my Surroundings
Body Check
Label and Rate Emotions
Notice my thoughts
Notice my urges
What are the 3 of the unhelpful thinking styles?
All or nothing
Mental filter
Jumping to Conclusions
Emotional reasoning
Labelling
Over-generalizing
Disqualifying the positive
Magnification (catastrophizing) and minimizing
Should/Must
Personalization
What are the 5 steps for On-track Action?
Take a step towards my goal
Switch tracks - Jump in with both feet - Opposite action
On-track Action Plan
Accept the Situation
Turn the Page
What are three ways to handle a risk?
Focus on a New-Me Activity
Move Away
Leave the Area
List 3 of the Calm-only skills.
Problem Solving
Expressing Myself
Getting it Right
Relationship Care