Therapy skills

What would you do ?

100

You have a big test tomorrow, but you are exhausted. What would you do?

Go to sleep early, then spend time in the morning studying.

Set a timer then get up to study in a few minutes.

200

Your parents get a call that you cheated on your test. It wasn't you, but you know who it was. 

Try to explain what happened. 

300

You feel overwhelmed with all your responsibilities. and someone asks you to take on another assignment. 

How do you cope with the stress

400

Your parents always compare you to your siblings. They don't know how much it hurts your feelings. 

Wait until you are calm and try an I statement 

500

Your sibling keeps taking your things. 

I can move where the item is. I can tell my parents. I can talk with my sibling. 

This or That

100

When your friend is not listening to you?

Yell or I statement 

I statement 

200

Your friend tries to use peer pressure.

Ignore them or tell someone  

What would you do 

300

You are angry and want to break something.

Draw or listen to music 

What would you do 

400

You feel the urge to harm yourself.

Journal or talk to a friend

What would you do?

500

You feel lonely and think you have no friends. 

Think of all the people that support you or think of all the reasons you are a bad person 

What would you do

Wise Mind ACCEPTS

100

A – Activities

What activities do you do?

Watch an episode of your favorite Netflix show, go for a walk or exercise, play video games, clean up a room or area in your home, hang out with a friend or your family, read a book, or complete a puzzle.

200

C – Contributing: What are examples?

C – Comparisons: How can this help?

• C – Contributing: Sign up to do some volunteer work. Help a buddy or family member with a project. Donate items you no longer need, or simply do something nice for someone else such as providing words of encouragement or giving someone a hug.
• C – Comparisons: Think about how you feel now as compared to a different time. Remember how fortunate you may be, and think of the different people in the world who may be dealing with your same issue.

300

E – Emotions: What are ways to shift your emotions?

Read an emotional book. Watch an emotional movie. Listen to a powerful song or album. It can be all types of emotions. Watch a scary movie or a comedy or listen to relaxing music.

400

P – Pushing away: Can you give an example of this skill?

Whatever the situation is, simply push it to the side for a while. Deny the problem for a moment. Block out painful thoughts or images from your mind and refuse to think about it.

500

T – Thoughts: Example of how to use to calm yourself. 

Count something, whether it’s to 10 or the number of flowers in a pot. Repeat words of your favorite song in your head or watch or read something thought-provoking.

How do you know

100

When someone is scared

Heart beating fast 

Pacing 

Wide eyes

200

Someone is feeling silly 

Laughing

Can't sit still

Giggling

300

Someone is angry 

Red face

shaking

yelling 

400

Someone is lonely 

Not talking

isolated. 

500

Someone is proud

Shoulders back 

confident speech