Course 1 Skills Test

Describe a level 0-3 feeling.

We are able to talk and listen and have 2-way street interactions.

We are yelling and swearing.

We are harming ourself, others, or property

Describe a level 5 happy feeling.

We are really happy.

It is our best day ever.

We are so happy that we harm ourself, others, or property.

What is an example of a level 4 angry feeling?

We are breaking our phone.

We raise our voice.

We talk through a problem with the person.

What is true about being at a level 1 feeling?

We can only use All-the Time skills.

We need to use at least 2 Calm Only skills.

We can use All-the-Time and Calm Only skills.

What is true about being at level 2 feeling?

We need to use 2 All-the-Time skills.

We should not use Calm Only skills.

We need to use at least 3 All-the-Time and/or Calm Only skills.

What is true about being at a level 3 feeling?

We are going to go to a level 4 if we don't express my feelings.

We can use our All-the-Time and Calm-Only skills.

We need to use at least 3 All-the-Time and Calm Only skills.

What is true about being at a level 4 feeling?

We need to use at least 5 All-the-Time skills.

We need to use at least 5 All-the-Time and Calm Only skills.

We need to use 4 Calm Only skills.

What is true about being at a level 5 feeling?

Level 5 means we are very angry.

We need to use a lot of Calm Only skills so I can get calmer.

We need to use at least 6 All-the-Time skills, so we double-up on On-Track Actions or New-Me Activities.

If we are using a Calm Only skill and we go over a level 3, what needs to happen?

Stay focused on doing the Calm Only skill.

Switch Tracks to use All-the-Time skills

Express how frustrating the situation is.

What is true about Clear Picture?

Clear Picture is a change strategy.

Clear Picture helps us see and accept the moment as it is.

Clear Picture is a Calm Only skill.

What are three of the parts of Clear Picture?

Turn My thoughts, Notice Our Feelings, and tak a First Step to my Goal.

Label and Rate Feelings, Do a Body Check, and Notice Our Urges.

Switch Tracks to Clear Mind, Accept the Situation, and Turn the Page.

When do we use Clear Picture?

Only when we are on-track.

When we notice something in our situation changes and we need to be aware of it.

When we are with other people.

How many Clear Picture Do’s are there?

9

5

6

What is true about On-Track Thinking?

On-Track thinking gives us a Clear Picture of this one moment.

On-Track Thinking helps us choose whether an urge will help us reach our goal or not.

On-Track Thinking helps us do what other people want us to do.

What is true about Turn It?

Turn It is part of On-Track Action.

We Turn It when we need to get people to change their minds.

We use Turn It after we give an urge a thumbs-down.

What is true about Cheerleading?

Cheerleading is part of New-Me Activities.

We use On-Track Thinking-Cheerleading to encourage ourselves.

People who have had many challenges in their lives have an easy time doing Cheerleading.

How do we make a Skills Plan?

We use the Feelings Rating Scale, Categories of Skills, and Recipe for Skills to make a Skills Plan.

We do a mindfulness meditation for 20 minutes.

We Notice My Surroundings to know what next steps to take.

What skill is First Step to My Goal part of?

On-Track Thinking

On-Track Action

Getting It Right

What skill is Switch Tracks-Doing Opposite to My Urge part of?

New-Me Action

On-Track Thinking

On-Track Action

What is true about On-Track Action Plan?

On-Track Action Plans are the same as Safety Plans.

On-Track Action Plans are part of On-Track Thinking.

On-Track Action Plans help have routines that help us have balance in our minds and bodies.

When do we use Accept the Situation and Turn the Page?

When we have done what we can in a situation and we need to wait or move on.

When we have a problem that we need to fix, but we avoid instead.

When we have a relationship conflict.

What is true about the Levels of Risk?

High Risks cause stress.

Medium Risks cause danger.

High Risks cause danger.

What are examples of Inside Risks?

A co-worker who is minding our business.

TUFFs: Thoughts, Urges, Feelings, and Fantasies

SEALS

What are the Types of Safety Plans?

Pictures, Phone Calls, and Incident Reports.

Move Away and call the police.

Thinking, Talking, and Written.

What are the Ways to Handle Risk?

Focus on a New-Me Activity, Move Away, and Leave the Area.

Confront the person.

Talk to people when they are at a level 4 so they calm down.

What is true about Safety Pickles?

Safety Pickles are when we have the ability to Move Away from risks when we need to.

Safety Pickles only happen when we are in the community.

Safety Pickes are when we need to Move Away from risks and we are not able to.

What is true about Focus New-Me Activities?

Focus New-Me Activities are only good for people who are good at math.

When we do step-by-step or sorting activities it helps us focus our minds.

Focus New-Ne Activities can't also be Fun New-Me Activities.

What is true about Feel Good New-Me Activities?

When our bodies are tense, we are better at managing our feelings.

Feel Good New-Me Activities are a waste of time.

Feel Good New-Me Activities help us reduce tension in our minds and bodies.

What is true about New-Me Activities?

If we don't have money, we can't do New-Me Activities.

New-Me Activities help use focus, feel good, distract ourselves, and have fun.

It is best to have one or two New-Me Activities that we do, rather than trying new activities and have many New-Me Activities we like.

What is true about Problem Solving?

We do the best Problem Solving when we are really upset about the situation.

We get a Clear Picture of the Problem, Check All Options, and Make Plans A, B, and C.

It is risky to brainstorm different options in Problem Solving because we might take off-track actions.

How do we Check All Options in Problem Solving?

We look at the Pro's or possible positive results of an option.

We look at the Con's or possible negative results of an option.

We look at the Pro's and Con's of each option.

What is true about Plans A, B, and C in Problem Solving?

Plan A is the only plan that matters.

Making Plans A, B, and C helps us have on-track options and solutions to our problems.

If we are not sure if Plan A will work, it is best to focus on Plan B instead.

What is true about Expressing Myself?

Expressing Myself helps us confront people we are upset with.

We have to Expressing Myself when we have feelings.

We use 1237 to be sure that Expressing Myself is an On-Track Action in that situation.

How do we Express Myself?

We can express ourselves in many different ways and we need to choose ways that will work best in that situation.

Talking in-person is always the best way to Express Myself.

Writing our thoughts down is not a good idea.

When do we use Expressing Myself?

We use Expressing Myself when we are 0-3.

We use Expressing Myself when we are a level 4, so we calm down.

We vent about problems for a long time it helps the uncomfortable feelings to come down.

What are the parts of Getting It Right?

Right Mind, Right Time, Right Attitude, Right Questions, and Seal the Deal.

Be Polite, Ask for What You Want, Compromise, and Be Grateful.

Right Mind, Right Person, Right Time & Place, Right Tone, and Right Words.

What does it mean to be in Right Mind?

Make a list of several things we want from the Right Person.

We are at 0-3 and are prepared for the conversation with the Right Person.

The Right Time is when we are upset, because that is when the Right Person will want to help us more.

What is true about Getting It Right?

It is best to wing-it when doing Getting It Right, so we appear to be more genuine.

Using Sugar means we are being manipulative.

We have to use 1238 to be sure that we are using the Right Tone and Right Words with the Right Person.

What does SEALS stand for?

Stand Up for Myself, Explore Options, Ask, Leave the Area, and Say Thank You.

Sugar, Explain, Ask, Listen, and Seal the Deal.

Sugar, Explain, Assert, Listen, and Say Thank You.

What do we do if the Right Person goes to a level 4 when we are using Getting It Right with them?

Switch Tracks to use Calm Only Skills.

Switch Tracks to use All-the-Time skills.

Switch Tracks to Relationship Care.

What are the parts of the Core Self?

Self Aware, Self Accept, Self Value, and Self Trust.

Self confidence and Gratitude.

Love Ourselves and Other People.

What are 2-Way Street Relationships?

A 2-Way Street Relationship is when a person expresses what is wrong in a situation.

A 2-Way Street Relationship is when both people in an interaction are able to talk and listen to each other.

A 2-Way street Relationship is when people do what they are told to do.

What are One-Way Street Relarionships?

A One-Way Street Relationship is when friends take turns talking and listening.

A One-Way Street Relationship is when we or the other person are less engaged in an interaction.

A One-Way Street Relationship is when we get what we need in a relationship.

What are ways to get distance from people in relationships?

Give the person lots of compliments so they are uncomfortable.

Set clear personal boundaries and limits.

Reach out and set up lunch dates.

What are ways to get closer to people in relationships?

Return phone calls and make thoughtful comments

Agree with what people say so they like us.

Express level 5 feelings of love and affection.

What is true about Finding Middle Ground?

Finding Middle Ground is part of Getting It Right.

It is important to get what we want, rather than working towards a win-win situation with the other person.

When we find Middle Ground we listen to the other person, express our perspectives, and collaborate to find a win-win solution.

When do we use Finding Middle Ground?

We use Finding Middle Ground to resolve relationship conflicts.

We use Finding Middle Ground when we refuse to do a chore.

We use Finding Middle Ground to tell other people what the rules are.

What are the Steps of Responsibility?

Explain what happened and why we did what we did.

123 STEPS means to take responsibility for our off-track actions.

Admit the Problem, Apologize, Commit to Change, and Take an On-Track Action.

When do we use the Steps of Responsibility?

We use the Steps of Responsibility when we are in a level 4 feeling.

We use Steps of Responsibility after we have done something to harm a relationship.

We do Steps of Responsibility when another person has done something to us and we need them to take responsibility.

What do we do if we are doing Finding Middle Ground and our feelings increase to a level 4?

We raise our voice so we are sure the person hears and understands how important this situation is to us.

We Switch Tracks and give up ever trying to address the relationship challenge.

We Switch Track to use All-the-Time skills in the moment and use 1239 at some point in the future to see if Finding Middle Ground would help to address the relationship problem.

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