Review 1
Is On Track Action a calm only skill or an all the time skill?
All the time
“When doing on track thinking, the stronger the urge, the less I need to do Check It, Turn It Up, and Cheerleading thinking while I make and do my Skills Plan.” What is wrong with this statement?
When doing on track thinking, the stronger the urge, the MORE I need to do Check It, Turn It Up, and Cheerleading thinking while I make and do my Skills Plan.
If I'm at a 4 on the Feelings Rating Scale, can I use On Track Thinking?
a) Yes
b) No
a) Yes
Safety planning is a:
a) Calm only skill
b) All the time skill
I focus on a new me activity in a:
a) Low risk situation
b) Medium risk situation
c) High risk situation
a) Low risk situation
Most orange cats are male.
a) True
b) False
a) True
This is because the orange gene is found on the X chromosome, meaning female cats would require two copies of the gene to become ginger whilst males only need one.
Just like humans can be allergic to animals, animals can also be allergic to humans.
a) True
b) False
a) True
Animals can be allergic to our dead skin cells – AKA dander. These allergic reactions can be just like ours, too, including breathing difficulties and skin irritation.
What's the difference between an all the time skill and a calm only skill?
Calm Only - 0-3 on Feelings Rating Scale
All the Time - 0-5 on Feelings Rating Scale
What is the correct order should you do the following in:
a) Check It, Make a Skills Plan, Take an On Track Action, Turn It Up, Cheerlead
b) Check It, Turn It Up, Cheerlead, Make a Skills Plan, Take an On Track Action
c) Turn It Up, Cheerlead, Take an On Track Action, Check It, Make a Skills Plan
b) Check It, Turn It Up, Cheerlead, Make a Skills Plan, Take an On Track Action
In Clear Picture, you should not observe your thoughts because they may be too challenging.
a) True
b) False
b) False
Give an example of:
Inside Risk:
Outside Risk:
Inside Risk: thoughts, urges, feelings, fantasies
Outside Risk: people, places, things
What are the three types of safety plans?
a) Thinking, Talking, Writing
b) Thinking, Talking, Drawing
c) Verbalizing, Talking, Writing
d) Thinking, Research, Writing
a) Thinking, Talking, Writing
a) True
b) False
b) False
They actually come into the world with grey/white feathers and only develop a pinkish hue after starting a diet of brine shrimp and blue-green algae
Do identical twins have the same fingerprints?
a) Yes
b) No
b) No
This is because environmental factors during development in the womb (umbilical cord length, position in the womb, and the rate of finger growth) impact your fingerprint
What combination of skills helps to be in Wise Mind? It can also be referred to as a 123 Skills Chain
a) New Me Activities, Expressing Myself, and Safety Plan
b) Problem Solving, Getting It Right, Clear Picture
c) Clear Picture, On Track Thinking, On Track Action
c) Clear Picture, On Track Thinking, On Track Action
I don't want to do my homework today, I'd rather watch TV and take a nap.
Check It:
Turn It Up:
Cheerlead:
Answers will vary
When I do clear picture, on track thinking, and on track action, that is called?
Wise Mind
You should use a thinking safety plan in:
a) Low risk situation
b) Medium risk situation
c) High risk situation
a) Low risk situation
What are three ways to handle risk?
a) Focus on a new me activity, stay where you are, problem solve
b) Problem solve, move away, leave the area
c) Suck it up, focus on a new me activity, leave the area
d) Focus on a new me activity, move away, leave the area
a) Focus on a new me activity, stay where you are, problem solve
Giraffes are how many times more likely to get hit by lightning than people?
a) 5
b) 30
c) 100
d) 2
30
What is the longest a chicken has survived without its head?
a) 18 months
b) 1 year
c) 3 weeks
d) 5 years
a) 18 months
Mike the Chicken's incredible feat was recorded back in the 1940s in the USA. He survived because his brainstem was left mostly intact, ensuring just enough brain function remained for survival.
Explain the concept of cheerleading in On Track Thinking? If it helps your explanation, use an example.
Phrases and sayings that motivate you to do On Track Actions
6) All of the calm only skills are:
a) Clear Picture, Safety Planning, Expressing Myself, Relationship Care
b) Problem Solving, Expressing Myself, Getting It Right, Relationship Care
c) New Me Activities, Clear Picture, Safety Planning, On Track Action, On Track Thinking
b) Problem Solving, Expressing Myself, Getting It Right, Relationship Care
What skills do NMA, PS, and SP stand for?
New Me Activities, Problem Solving, Safety Plan
What is the first step in safety planning?
Get a clear picture of the risk
What is overrating risk? Give an example.
When you think that a low risk situation is high-risk instead.
ex: If you rate your first day of work as a high risk, you might not go to work and lose your job before you even start
Where are we most creative?
a) In bed
b) In the shower
c) In the car
d) At school
b) In the shower
If you’ve ever felt like you think better in a warm shower, you’re probably right! The warm water increases the flow of dopamine and makes us more creative.
What dinosaur likely had feathers?
a) T-Rex
b) Triceratops
c) Velociraptor
d) Stegosaurus
a) T Rex
Scientists in China discovered early T. Rex ancestors that were covered in feathers. If the ancestors of the T. rex had feathers, the T. rex probably did, too
Name the 9 Skills
CP, OTT, OTA, SP, NMA, EM, GIR, PS, RC
What are the main parts of On Track Action?
a) Take a step towards my goal, jump in with both feet, opposite action, on-track action plans, accept the situation, turn the page
b) Turn the page, act on my urges, accept the situation, consult with a friend, take a step away from the situation
c) Try to fix what I can’t control, take a step towards my goal, jump in with both feet, turn the page, consult with an adult, focus on my urges
a) Take a step towards my goal, jump in with both feet, opposite action, on-track action plans, accept the situation, turn the page
In your own words, what is taking opposite action when using On Track Action?
Doing the exact opposite of an off track urge
What is underrating risk?
Underrating risk means that you rate a high risk situation as low risk. This can lead you into danger and harm because you stay in an area rather than moving away or leaving.
ex: Being around someone who has a history of being aggressive or unsafe towards you in the past and thinking that this time will be different.
Describe what a safety pickle is.
What is the longest someone has held their breath under water?
a) 10 minutes
b) 12.5 minutes
c) 24.5 minutes
d) 60 minutes
c) 24.5 minutes
The world record for breath-holding underwater was on 27 March 2021. A man held his breath for a total of 24 minutes and 37 seconds. On average, a human can hold their breath between 30-90 seconds
How many kit kat flavors are there in Japan?
a) 100
b) 120
c) 150
d) 200
d) 200
Japan loves Kit Kats and creates unique flavors for different cities, regions, and even seasons.