Column 1
Column 2
Column 3
Column 4
100
What is a 1-2-3-4-5 Skills Chain
It's using Clear Picture, On-Track Thinking, On-Track Action, Safety Plan and New-Me Activities together
100
At what level of emotion can I use my Calm Only Skills?
0-3
100
At what level of emotion can I use my All The Time Skills?
0-5
100
What is the first skill I use in EVERY situation?
Clear Picture
200
What might make me feel mad at a level 2?
Not being able to go out to the store etc....
200
I have rated myself at a level 3 emotion, how many skills do I need to use?
4
200
Name the Category of Skills
All the Time and Calm Only
200
What skill number is New-Me Activities and what is the picture associated with it?
Skill #5
300
What are the 4 types of New-Me Activities?
1. Focus
2. Feel good
3. Distract
4. Fun
300
How do I know which category of skills to use?
Depending on how I rated my emotions will let me know which category to use
300
Describe a time you used New-Me Activities to help yourself
Answer is individual to the person
300
What can happen if I try and express myself at a level 4?
I may yell, swear and say things I don't mean etc and I won't reach my goal
400
What are some examples of FOCUS NMA?
organizing, cleaning, counting, following a recipe etc
400
What are some FEEL GOOD NMA?
Things that can be heard, touched, smelled, seen
400
What are some examples of DISTRACT NMA?
Listen to music, play videogames, do large muscle exercises etc
400
What are some FUN NMA?
Watch tv/movies, go out for a walk, dancing, listening to music etc
500
What does the Recipe for Skills do?
Let's me know how many skills to used based on how I rated my emotions!
500
What is the Feelings Rating Scale?
The scale I use, from 0-5 that let's me label and rate my emotions
500
Tell me names of the All The Time Skills
1. Clear Picture
2. On-Track Thinking
3. On-Track Action
4. Safety Plan
5. New-Me Activities
500
What are the 6 Clear Picture Do's?
1. Breath
2. Notice my surroundings
3. Do a body check
4. Label and rate my emotions
5. Notice my thoughts
6. Notice my urges