Skills/Tools
Clear Picture
On-Track Thinking
On-Track Action
EB
100
How many Skills are there in the Skills System?
a. 5
b. 9
c. 101
9 Skills total
100
Adam notices his heart is beating fast. What step of Clear Picture is this?
a. Notice breath
b. Body Check
c. Notice urges
b. Body check
100
What is Step 1 in On-Track-Thinking?
a. Cheerleading
b. Stop and Check It
c. Make a Skills Plan
b. Stop and Check It
100
True or false: We should Switch Tracks when we feel an off-track urge rising?
True. We do something n-track instead.
100
Is Easter Island is a real or made-up place?
It's real. It is part of Chile in South America.
200
What are the 3 things people do at a level 5 emotion?
destroying property
harming self
harming others
200
What are the 5 senses we use in the "Check Your Surroundings" step of Clear Picture?
Touch, hearing, sight, smell & taste
200
What is the opposite of On-Track Thinking?
a. Acting impulsively
b. On-Pavement Thinking
c. Thinking about consequences before we act
a. Acting impulsively
200
If my goal is to exercise after work, and I find myself watching television instead, what On-Track Action should I use?
1. Accept the Situation
2. Switch Tracks
3. New-Me Activities
2. Switch Tracks
200
Which Australian actor does the voice for the Easter Bunny in the animated movie, Rise of the Guardians?
Hugh Jackman
300
If I rate myself from 0 to 3, what Category of Skills can I use?
a. Calm-Only Skills
b. All-the-Time Skills
c. Both
300
True or False: if I label and rate at a 4 or 5, I am no longer calm.
True
300
True or False: The Cheerleading step means to be harsh and judgmental towards ourselves?
False: It means to cheer ourselves on, to motivate ourselves
300
What are the six areas of our life that we try to balance as part of an On-Track Action Plan?
Sleep, health, eating, exercise, fun, work
300
What traditional Easter candy is made out of brightly colored marshmallow shapes?
Peeps
400
What Skill System Tool can I use to recognize my emotions and how strong they are?
The Feelings Rating Scale
400
If I am experiencing a level 4 emotion, I have . . .:
a. no problems whatsoever
b. a hard time talking and listening and staying on-track
c. one more level to go until I'm calm
b. a hard time talking and listening and staying on-track
400
True or false: We Turn It Up when we have a urge that is off-track?
True: We Turn It Up to an On-Track Action instead.
400
What is the name of the On-Track Action that helps us let go of painful emotions and memories and move on?
a. Turn the Page
b. Take a Step Toward Our Goal
c. Take Charge
a. Turn the Page
400
In Switzerland, what type of animal delivers Easter eggs?
1. a fox
2. a cuckoo bird
3. an elephant
2. a cuckoo bird
500
If I am at a level 3 frustrated, how many skills do I need to cope with my emotions, according to the Skills Recipe?
Skills Recipe: Add one skill level to the level of feeling (3 + 1 = 4).
500
Thoughts and Urges:
a. come and go
b. stay forever
c. don't effect me
a. come and go
500
Which is not a Cheerleading/motivating statement?:
a. I got this!
b. This was easier than I thought!
c. This sucks!
c. This sucks!
500
If we can't change the situation we:
a. Throw a fit
b. Accept the Situation
c. Call the police
b. Accept the Situation; make lemonade out of lemons
500
What British actor played the Easter Bunny in the movie, Hop, and is also currently facing multiple sexual assault charges?
Russell Brand