Monday
Everyone on your team say 3 nice things about yourself :)
BHA approved
How can we look at something or someone in a non-judgmental way?
Describe only the facts
What are the 3 zones on an emotion ladder?
Safe zone, warning zone, crisis zone
On Thursday we did a self-affirmation bingo activity. Give me an example of a self-affirmation statement. Why are these important to tell yourself?
BHA approved answer
Who were the two people who sang for us during the anxiety exposure group?
Grant and Lidy
On Monday we talked about love languages. Which love language involves hearing things such as: "I'm proud of you" "I love you" "Your feelings matter"
Words of Affirmation
We did an anxiety exposure group on Tuesday. What is the point of anxiety exposures?
Anxiety exposures slowly expose ourselves to the anxiety provoking situation overtime until it becomes less threatening.
When referring to an emotional ladder, where do we use distress tolerance skills?
In the crisis zone
I'm trying to advocate more for myself in my relationships and not keep giving in to others when they ask me to do stuff. What letter in FAST do I need to practice more of?
S - Stick to values
Middle path allows us to not view things in black and white. Have everyone on your team each come up with a middle path statement.
BHA approved
______ mind can be seen as acting impulsively, being feelings driven and caring what others think. ______ mind can be seen as being logical and task driven.
Emotional Mind. Rational mind
Name all the letters of TIPP. When can you use TIPP?
Temperature reduction, intense exercise, paced breathing, progressive muscle relaxation
You use TIPP in crisis
Which letter in GIVE am I using if I tell my friend "I understand where you're coming from?"
V - Validate
Wise mind is a skill that helps you to balance your emotional and rational thinking. When you effectively use wise mind, it allows you to do what? (Think of venn diagram handout)
Problem solve, use healthy coping skills, practice mindfulness, carry out action, etc
We talked about grounding techniques on Thursday. There are two types of grounding techniques we can do. What are the two types we can practice? Give an example of each.
Physical / Mental grounding
Physical: progressive muscle relaxation, run cold water over hands, etc
Mental: 5-4-3-2-1, A-Z, describe a safe place, etc
Name all the letters of GIVE and FAST. When would you use each of these skills?
Gentle, interested, validate, easy manner
Fair to self, apologize less, stick to values, truthful
GIVE = empathetic listening/validation of others
FAST = maintaining self-respect
On Wednesday we did a cope ahead activity that involved taking a road trip. Cope ahead is a skill that helps us to prepare for future stressful events by slowly exposing ourselves to the thoughts and feelings that might come with it. What are the first 3 steps to effectively cope ahead?
Describe the situation
Decide what skills to use
Imagine the situation