The Skills
How many skills are there?
9
What is the lowest number on the Feelings Rating Scale, and what is the highest?
The Feelings Rating Scale is 0-5
I notice what is going on around me using my senses. I notice what is happening in the situation right now. I may not like what is happening and I have to see it clearly to deal with it. I see what is real and I check the facts. When I focus on how things should be, rather than accepting the moment as it is, my emotions can go up.
a) Notice my breath
b) Body check
c) Check my surroundings
c) Check my surroundings
When noticing your breath, you should be thinking about past and future moments.
a) True
b) False
b) False
Bringing your attention to your breath helps you become aware of the present moment. In the breath, you should try to handle "this one moment", which is easier than managing your past or future moments.
What is the most popular food in the world?
a) Spaghetti
b) Pizza
c) Mac & cheese
b) Pizza
What skill does "CP" stand for?
Clear Picture
When should you use calm only skills?
When you are between a 0-3 on the Feelings Rating Scale
Is Clear Picture a calm only skill or an all the time skill?
All The Time Skill
It is very uncommon for emotions and thoughts to cause body sensations.
a) True
b) False
a) True
Emotions and thoughts may cause body sensations. Different body sensations can remind you of how you're feeling.
How many colors are there in a rainbow?
a) Seven
b) Nine
c) Five
a) Seven
What skill does "OTA" stand for?
On-Track Action
According to the Recipe of Skills, if I am feeling frustrated and am at a 3 on the Feelings Rating Scale, how many skills should I use?
4
Recipe of Skills = Feelings Rating + 1
What are the 5 senses you should use when checking your surroundings?
Touch, Taste, Hear, Smell, See
When you are noticing your thoughts, if you notice a thought it automatically means that it's your plan.
a) True
b) False
b) False
Just because I notice a though doesn't mean it is my plan (you make plans in On-Track Thinking)
Tigers have striped skin. True or false?
True
Which skill has a picture that looks like a cruise ship?
RelationSHIP Care
What is the difference between all the time skills and calm only skills?
All the time skills you can use when feeling 0-5. Calm only skills you can only use when feeling 0-3.
Just because I have an off track urge means that I have to act on it.
a) True
b) False
b) False
Urges, like feelings and thoughts, come and go. This means that you can have powerful off track urges and not take action on them.
In Clear Picture, you should not observe your thoughts because they may be too challenging.
a) True
b) False
b) False
You should observe and accept thoughts in Clear Picture. Off track thoughts may be challenging, but you should remember that just because you notice a thought doesn't mean it is your plan.
What is the world record for the most number of hotdogs eaten in one sitting?
a) 74
b) 56
c) 64
a) 74
Name the 9 skills in order: CP, OTT, OTA, SP, NMA, PS, EM, GIR, RC
Clear Picture, On Track Thinking, On Track Action, Safety Planning, New Me Activities, Problem Solving, Expressing Myself, Getting It Right, Relationship Care
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
b) Problem Solving, Expressing Myself, Getting It Right, Relationship Care
Describe one kind of mindfulness you can do to help you get a Clear Picture.
i.e. 5 Senses, Body Scan, Deep Breathing, Journaling
What are the 6 different parts of Clear Picture?
a) Notice my breath, check my surroundings, body check, label and rate, notice my thoughts, notice my urges
b) Notice my breath, check my surroundings, label and rate my thoughts, notice my urges, act on my urges
c) Notice my breath, label my surroundings, body check, label and rate, act on my thoughts, act on my urges
a) Notice my breath, check my surroundings, body check, label and rate, notice my thoughts, notice my urges
As of 2019, what is the most popular car color in the USA?
a) Red
b) White
c) Blue
b) White