Skills
helps notice what is happening inside and outside of myself (photo)
Clear Picture
what are the names of the two categories?
All the Time & Calm Only
the first step is to notice my ____? (hint: lungs)
Notice My Breathe
T/F: the check it step is to see if the urge is helpful or unhelpful
true
T/F: Logic + Emotion = the Wise Mind
True; we need both logic and emotion to make wise decisions
helps a person to think about how to accomplish goals (photo)
On Track Thinking
T/F: the recipe says to add #3 to the level of feeling
False; you add #1
what are the five senses?
touch, hear, sight, smell & taste
In On Track Thinking, what are we thinking towards?
thinking towards our goals
Switch Tracks: Ted has been eating healthy but has the off-track urge to get some fast food (like McDonalds).
A.Only get fries
B.Eat nothing at all
C.Make a salad at home instead
C. Make a salad at home instead
helps me take action towards my goals (photo)
On Track Action
What is the scale ranging from 0 to 5 is called?
the Feelings Rating Scale
this steps asks us to label how we feel and rate how strong it is, what is this step called?
step 4: label & rate
T/F: the Cheerleading step helps to keep us motivated
True
the key of a good Action Plan is to be:
a. short
b. balanced
c. long + detailed
B. balanced
this skill helps with staying safe and On Track
Safety Plan
Calm only ranges from # to #?
0 to 3
T/F: we allow off-track thoughts to pass like a city buses on the street?
True; not all thoughts are helpful
T/F? using the tools (FRS, categories and recipe) can help make a Skills Plan?
True; FRS and categories tell me what skills I can use, the recipe tells me how many skills to use
T/F: When we Accept the Situation, we try to make the best of our situation?
True; making lemonade out of lemons
this skill helps with activities to help my mood
New Me Activities
All the Time ranges from # to #
0 to 5
T/F: An urge is an action we have already done
False; it is an action we are thinking of doing
Jill is a 3, anxious; can she use a calm only skill? how many would she use?
yes she can use a calm only skill; she can use @ least 4 skills
Which is an example of Turning the Page?
A. to hold on to past thoughts, feelings, memories and urges
B. to let go of what happened and take steps towards my goal
B. to let go of what happened and take steps towards my goal