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.
c) Check my surroundings
What is the first step of on-track thinking?
What is the OTA that helps me take an action toward my goals?
take a step
What skill helps you to communicate with others?
Expressing Myself
When should you use calm only skills?
When you are between a 0-3 on the Feelings Rating Scale
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 an example of an off-track urge?
-hitting someone
- using substances
- refusing medications
-hurting self
-property destruction
If I want balance in my life I can make a ____ plan.
on-track action plans
What is the third skill?
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
What are examples of on-track urges?
- eating a healthy meal
- exercising
- going to a doctor's appointment
- going to your individual and group sesssions
- walking away from an unsafe situation
What is the OTA that I can use when there is nothing I can do to change the situation right now?
Accept the Situation
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.
What is the purpose of on-track thinking?
helps me think clearly about what I want and what will work to help me reach my goals.
When I am stuck in my worries, thoughts or painful memories I can?
Turn the Page
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:
b) Problem Solving, Expressing Myself, Getting It Right, Relationship Care
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
What are all the steps of OTT?
1. Stop and Check it
2. Turn it Up to OTT
3. Cheerleading
4. Make a Skills Plan
Name all 5 OTA
- Switch tracks
-OTA plans
- Accept the Situation
-Turn the Page