Have you been listening?
Give an example of how to tie a new habit to other activities
“After each meal, I will read for 5 minutes.”
Social support is....
The help provided by family, friends, groups or communities. This can help fulfill emotional, tangible, informational or social needs.
Please name 4 warning signs for anger
sweating, can’t get past problem, feel hot / turn red, clenched fists, headaches, becoming argumentative, raised voice, using verbal insults, pacing, aggressive body language, feel sick to stomach, go quiet / “shut down”
What are 3 features of healthy boundaries?
values own opinions, doesn't compromise values for others, shares personal info in an appropriate way, knows personal wants and needs and communicates effectively, accepting when others say no to them, comfortable saying no.
What does "Social Needs" encompass?
fulfillment of basic social needs, such as love, belonging, and connectedness. This provides a feeling of security and contentment.
What are the 4 ways to improve social support?
Attend to your existing relationships
Increase community involvement
Attend support groups
Use professional support
What is the second step in keeping an anger log?
Describe the facts of what happened. What events triggered your anger? How did you react, and did your reaction change as the event continued to unfold?
What are 3 features of porous boundaries?
Overshares personal info, difficulty saying no to requests of others, overinvolved with others' problems, dependent on opinions of others, accepting of abuse or disrespect, fears rejection if they do not comply with others, accepts disrespect.
Name 4 examples of diversions for coping with anger
go for a walk, read a book, play a sport, listen to music, watch a movie, practice a hobby, go for a run, clean or organize, do yard work, draw or paint, do a craft, cook or bake, play a game, go for a bicycle ride, write or journal, take a long bath, play an instrument, call a friend, lift weights, go swimming, go hiking in nature, take photographs, play with a pet, rearrange a room
Give an example of how to track your habit
Keep a journal, calendar, or spreadsheet to record your habit each time you practice.
What is the first step in using your triggers to your advantage?
Create a list of your triggers and review them daily.
Reviewing your triggers will keep them fresh in your mind, increasing the likelihood you notice them before they become a problem.
What are the 3 personal limits of boundaries?
Rigid, porous, healthy
What does ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Pushing away
Thoughts
Sensations
What are 4 benefits to having social support?
Improved physical health
Greater resilience to stress
Feeling of security
Improve mental well-being
Improve self esteem
greater life satisfaction
What is the inhale--hold--exhale times for deep breathing?
4, 4, 6
What are 3 features of rigid boundaries?
avoids intimacy and close relationships, unlikely to ask for help, has few close relationships, very protective of personal information, may seem detached-even with romantic partners, keeps others at a distance to avoid possibility of rejection
What is the 3rd step in "taking a time out"?
Plan to return to the problem in 30 minutes to an hour.
Important problems shouldn’t be ignored forever, but nothing good will come from an explosive argument
What are 5 things you can do to help build a new habit?
Differentiate between goals and habits.
Start with small changes
Update your environment
Tie new habits to other activities
Some practice is better than no practice
Tell someone you’re starting a new habit
Track your habit
Celebrate your successes
What are the 6 anger coping skills we discussed?
Be aware of triggers
Deep breathing
Keep an anger log
Use diversions
Take a time out
Know your warning signs
What are the 6 types of personal boundaries?
emotional, physical, sexual, material, time, and verbal