Mental Wellness Skills
Our Bingo Game Skills List
This list underneath contains causes of mental health problems to be aware of.
BW
Black and White Thinking
Taking everything as either good or bad; our brain amplifies the good and bad on the circumstance unnecessarily.
BW
DP
Disqualifying Positives
Discarding the positives and taking them as one's roles/luck.
DP
H
HALT
Check to see if any of the following are stressing you (and you emotionally react): hunger, anger, loneliness, tiredness.
H
NF
Negative Mental Filter
Focusing on every single negative of a circumstance without seeing positives from the result, which sees negatives as disasters
NF
This list will help you answer questions from the Bingo game.
AE
Acknowledge Emotions
Recognizing/Identifying/Validating emotions that one feels and venting the emotion
AE
S
Calming
Using sensory emotions to calm down and relax. Example: smelling relaxing scents such as lavender/vanilla
S
CCC
Catch it, check it, change it
Catching a disruptive thought, checking the rationality, and changing our thoughts and behaviors
CCC
ED
Emotional Dashboard
Helps us recognize what is causing uncomfortable emotions and how they affect actions. ED also helps us to find what to do to reduce emotional friction.
ED
E
Energize
Using sensory experience to increase our energy levels. Examples: splashing cold water on your face, taking a walk, drinking your favorite drink, smelling citrus/mint/strong scent, chewing cinnamon gum
E
H
HALT
Check to see if any of the following are stressing you (and you emotionally react): hunger, anger, loneliness, tiredness.
H
PB
Paced Breathing
Intentionally controlling/pacing breathing to relax and control one's mind. Example: long exhale breath, which is a method to breathe out air slower than inhale.
PB
RB
Resilience Battery
Recognizing/Identifying/managing emotional energy level and how they influence productivity. RB lets us know what to do in order to change energy level effectively.
RB
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Spot it
This is a grounding activity that helps one to reset their mind and concentrate on work, which is also used to ENERGIZE. We spot 5, 4, 3, 2, and 1 objects with different characteristics.
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TIPP
TIPP
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation (see the flyers for more information)
TIPP
WS
Wave Surfing
Waiting for a moment and letting the stressful emotion to pass
WS