Communication
True or False?
You can only communicate using words.
False
We communicate through our facial expressions and body language too.
Name 5 emotions
Name and demonstrate three breathing exercises
2. Square/Box Breathing
3. Hot Chocolate Breathing
4. Belly Breathing
5. Rainbow Breathing
If you don't understand what someone is telling you what should you do?
Ask a question
What is your favorite activity or topic we did/talked about?
Thanks for sharing!!
Give an example of an "I-feel" statement
I feel ________
When ________
Because _________
Next time __________
What is a tool you can use if you're not sure what emotion you're feeling?
The Feelings Wheel
Name 2 grounding techniques?
Safe Place, Progressive Muscle Relaxation, Butterfly video (tapping your chest slowly), 5-4-3-2-1, ect..
What is a power struggle?
When there is a fight for control - involves stubbornness
Why is it important to practice coping skills, using coping tools, mindfulness, and grounding when you're not upset?
It makes it easier to remember to do them when you are upset
What are two things you can do to show someone that you are listening to what they're saying?
Make eye contact, turn your body towards them, pause distractions, nod, or express understanding through words
List 3 body signs for anxiety
1. heart racing
2. sweating
3. dry mouth
4. dizzy/fainting
5. shaky
6. tight muscles
7. tiredness
8. stomach issues
What does it mean to be mindful?
To have increased awareness about what is going on around you and inside of you.
What is NOT a part of Stop-Think-Act?
A) Identify the problem
B) Pick the easiest choice to act on
C) Identify 3 Solutions
D) Think about what emotion you're feeling
B) Pick the easiest choice
The best choice is usually not the easiest choice
List 3 body signs for anger
1. clenched fist
2. headache
3. squinted eyes
4. red face
5. heart pounding
6. urge to hit, kick, push, or throw
What are the two steps you can take to make sure you understand what someone is telling you?
1. Summarize what they said in your own words
2. Ask if you are understanding what they said?
What is an anxiety trigger?
(doesn't have to be word for word)
Any person, place, object, thought, or situation that causes your brain to perceive danger/you feeling anxious
What is the difference between a coping SKILL and coping TOOL?
A coping tool is something outside of your body that you use to help yourself feel calm again.
A coping skill is when you only use your body to help yourself feel calm again.
When should you decided to take a break during a conflict?
When you feel yourself about to yell or say unkind things. If you are already to that point taking a break is still the best option.
Why is it important to revisit a topic once everyone is calm and ready?
It allows space to be able to share emotions and thoughts to understand each other and it heals wounds that may have been created during conflict. It teaches how to repair other conflicts outside of the home.
If your voice sounds _____ when asking a question the other person is likely to react with _________
Critical, annoyed, frustrated
defensiveness, shutting down
What are the three parts of the the CBT triangle?
Thoughts, Feelings, and Actions/Behaviors
True or False?
Mindfully using coping tools and skills can help you feel grounded
True!
When you increase your awareness inside and outside of your body, it helps you stay in or come back to the present moment.
Name one way to avoid a power struggle
1) Provide choices
2) Set timers and provide reminders
3) State expectation and consequence
4) Walk away after expectation is clearly stated
If you notice that some of the progress you made in therapy is going away what can you do?
1) Look at the relapse prevention plan
2) Remind yourself that this is normal and will happen from time to time
3) Talk as a family about what you've noticed changing
4) Remind yourself that you are capable of regaining progress lost