Toss it out
Your friend gives you a birthday gift, I isn't your style. You say, "thank you so much, that was very thoughtful."
Level 1 Action: Even though it is not your style, saying thank you may make your friend feel good.
You notice that your friend is looking sad today. What will you say to your friend? Act out a level 1 response to your observation.
Level 1 response
You are playing a game with a friend. They win. You respond by yelling that they cheated and say you'll never play with them again.
Level 3
*could be level 4-5 based on the intensity of the outburst.
You notice a friend making fun of another coworker. The coworker doesn't seem to be picking up on your friend's sarcasm, you're bored and feel like you won't get in trouble because the coworker doesn't realize they're getting bullied, so you join in.
How can you change your response to a level 2 response?
Answers will vary.
You are frustrated with something that your housemate asks you to do, you decide to choose a coping skill and have a level 2 reaction. How may this make your housemates feel?
Calm, comfortable, etc.
Your family is going to a family party. You decide you would rather hang out with your friends and refuse to go.
Level 4: This may make your family feel frustrated or annoyed.
You want to watch a movie, but your sibling wants to watch something else. Act out a level 4 reaction to this situation.
Level 4 reaction
Your manager asks you to let them know when you have got to work in the morning. You respond by saying, "You only say that to me! It's not fair!" and storm out.
Level 4
You're in group and don't love the topic being discussed. You say, "This group is so boring. I'm not doing this." and leave.
How can you change your reaction to a level 2 reaction.
responses will vary.
Your housemate shut off the wifi, you respond by yelling at your housemate.
Level 5: Uncomfortable, unsafe
You complete the jobs your manager ask you to complete.
Level 2: This may make your manager think good thoughts about you.
Your friend wants to hang out with you, but you already have plans with another friend. What is a level 2 response to this situation?
Level 2 response
It's your dad's birthday, you make him a nice card and say happy birthday.
Level 1
Your friend just got a haircut, you liked their last hairstyle better. You say, "Your haircut is ugly, but at least it'll grow back."
How can you change your response to a level 2 reaction?
Responses may vary.
Your sibling's voice is bothering you. You snap at them and say, "You have the most annoying voice in the world. Stop talking!"
Level 4: Sad, annoyed, hurt
Your manager asks you to hand in a form and you realize you forgot it at home. You ask to speak with your manager, tell them what happened, and ask if you can turn it in tomorrow.
Level 2: Those things happen. Hopefully, your manager will be flexible and understanding. If it becomes a habit it might be a level 5.
You are meeting a manager for the first time. Act out a level 3 reaction to your manager introducing themselves.
Level 3 reaction
You get a part-time job at an ice cream shop this summer. Your boss asks you to start working at 4:00pm, you show up at 3:50pm to get ready for your shift.
Level 2
Could also be Level 1
Your friend says something that upsets you. You decide that you're not going to speak to them anymore and avoid them. When they ask you if something is wrong, you ignore them and walk away.
How can you change your response to a level 2 response?
Responses will vary.
Your friend is talking about something that is triggering for you. You say, "I don't want to talk about this anymore it's making me uncomfortable." then change the subject
Level 2: Calm, understanding, informed
You are at a coffee shop and notice that they have your sister's favorite dessert, you order one and bring it home to surprise her.
Level 1: This thoughtful gesture may make your mother feel happy
You are playing a game with a friend, they win. Act out a level 2 reaction to losing the game.
Level 2 reaction
You realize that your housemates forgot to put out the rubbish, you bring it out to the curb before the rubbish is collected that day.
Level 1
Your manager asks you to follow the work dress code. You respond by saying, "You're so mean, I hate the dress code and I hate this workplace!" then storm out.
How can you change your response to a level 2 response?
Responses may vary.
Your friend does something to upset you so you decide to ignore them. When they ask you if you're mad at them you ignore them and walk away.
Level 3: confused/ uncomfortable