WillowRosenberg
(#33566615)
Witch, one of Buffy's best friends
Click or tap to view this dragon in Predict Morphology.
Energy: 0
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50
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Personal Style
Apparel
Skin
Scene
Measurements
Length
2.33 m
Wingspan
1.72 m
Weight
68.95 kg
Genetics
Ivory
Petals
Petals
Sanguine
Butterfly
Butterfly
Sanguine
Glimmer
Glimmer
Hatchday
Breed
Eye Type
Level 1 Spiral
EXP: 0 / 245
STR
7
AGI
6
DEF
8
QCK
5
INT
5
VIT
8
MND
6
Lineage
Parents
Offspring
Biography
- The Golden Sage
Chest = 89500 treasure
Hello OWNER, I'm glad you came to visit me again, I hope you're feeling well, if not I have some things here to help you!
First off here's some skills you can use to start off!
I've compiled these skills to help you! I hope you find them useful!
T: Take a step back from the situation. Take a break. Let go. Take a deep breath. Do not let your feelings make you act impulsively.
O: Observe. Notice what is going in inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying and doing?
P:Proceed Mindfully. Act with awareness. In deciding what to do, consider your thoughts and feelings. Think about your goals. Which actions will make it better or worse?
Did that help? It's okay if you can't get too far, if you're in distress try TIPP Skills, they're here for you if you're struggling to get you're head on strait you can always go back to STOP skills when your head is a little clearer!
T: Tip the Temperature of your face with COLD water to calm down fast;
-Holding your breath, put your face in a bowl of cold water or hold a cold ice pack or Ziplocke bag of cold water over your eyes and cheeks
-Hold for 30 seconds, keep water above 50F or 10C.
I: Intense Exercise; to calm your body down when it's revved up by emotion.
-Engage in intense exercise if only for a short while
-Expend your bodies stored up physical energy by running, walking fast, jumping, playing sports, lifting weights, ect.
P: Paced Breathing: Pace your breathing by slowing it down;
-Breathe deep into your belly.
-Slow your pace of inhaling and exhaling way down.
-breathe out more slowly than you breathe in. (for example in for 5 seconds, out for 7)
If you're having trouble pacing your self, I have prepared a 4-7-8 breathing excercise to help you!
P: Paired Muscle Relaxation: calm down by pairing muscle relaxation with breathing out.
-While breathing into your belly, deeply tense your body muscles(not so much as to cause a cramp though!)
-Notice the tension in your body.
-While breathing out say the word "Relax" in your mind.
-Let go of the Tension
-Notice the difference in your body.
Are you feeling a little better? if you're still a little stressed try Self Soothing or Distracting. Take that step back so you can face your problem a little later when you have a clearer mind!
Here's where I need your help OWNER! You know you best, so help me make a list here to help you come up with ways to soothe and distract yourself to help you get your head on strait! Replace the word soother with a way you like to self soothe and the words distract with ways you like to use to help distract yourself! I've put in five slots for each, but you can add more if you want!
My Self Soothing Methods
Here's where I need your help OWNER! You know you best, so help me make a list here to help you come up with ways to soothe and distract yourself to help you get your head on strait! Replace the word soother with a way you like to self soothe and the words distract with ways you like to use to help distract yourself! I've put in five slots for each, but you can add more if you want!
- soothe
- soothe
- soothe
- soothe
- soothe
- distract
- distract
- distract
- distract
- distract
Always remember to go back and deal with the problem at hand, even if it's a little piece at a time! Other wise you end up bottling things up and that will cause you more stress later on!
Here's a Section for Reminders and Vulnerabilities OWNER! I need your help filling it out again though! If you need any friendly reminders for when you're feeling down make sure you add them here and I'll do my best to help! I'll Even start you off with a few common ones! If you feel like you don't need them feel free to delete and change them! I left some slots for you! Just replace Question/Reminder! And feel free to add in more slots! If you need help the hathery coders are happy to assist!
Reminders and Vulnerabilitiy Questions:
- Did you remember to eat today? It's easy to get distracted and forget to eat, but It's important to remember! It's a big source of extra stress and vulnerability if you're not eating right you're more vulnerable to stress and anxiety
- Did you Sleep okay last night? It helps reduce your vulnerability to get a good nights rest and have a consistent sleep schedule! If something happens though don't feel too bad, I'm here for you!
- Question/Reminder
- Question/Reminder
- Question/Reminder
- Question/Reminder
- Question/Reminder
Hey OWNER! I've got some Cognative Behavioral Therapy skills to use too now! They're super helpful when trying to track your mental health and help you become more aware of what's going on in your head! I've got them all here for you so you can check them out at your leisure and if you need to come use this section to help you! There's a lot here to work with, so it's okay if you forget parts some times!
First things first let's start our CBT section with a Mood Check-In! Remember to do these every now and then, they help us not lock down emotionally all the time by acknowledging how we're feeling instead of hiding it away! Even if we can pick out just one each day it's progress and super helpful! Some emotions are listed below to help you put names on what you're currently feeling! They're just there as suggestions though, there are plenty missing in there too!
STUFF |
Affectionate Loving Friendly Sympathetic Confident Proud Safe Curious Alert Fascinated Interested Stimulated Inspired Anguish Grief Hurt Lonely Regretful Remorseful Envy Nostalgia Pining Excited Aroused Dazzled Eager Giddy Lively |
Passionate Surprised Blissful Ecstatic Elated Thrilled Grateful Appreciative Touched Hopeful Optimistic Encouraged Sad Depressed Dejected Despair Disappointed Discouraged Forlorn Gloomy Hopeless Melancholy Joyful Amused Happy Pleased Peaceful Calm |
Comfortable Centered Content Mellow Relaxed Relieved Satisfied Refreshed Tense Anxious Distressed Frazzled Irritable Jittery Nervous Overwhelmed Restless Stressed Vulnerable Helpless Reserved Afraid Dread Foreboding Mistrustful Panicked Suspicious Wary |
Worried Annoyed Dismay Displeased Exasperated Impatient Angry Furious Indignant Outrage Resentful Aversion Animosity Appalled Contempt Disgust Dislike Hate Horrified Hostile Repulsed Confused Ambivalent Dazed Hesitant Torn Disconnected |
Alienated Aloof Apathetic Bored Distracted Indifferent Withdrawn Disquiet Alarmed Discombobulated Disturbed Rattled Surprised Uncomfortable Unnerved Upset Embarassed Ashamed Flustered Guilty Self-conscious Fatigue Beat Exhausted Lethargic Listless Sleepy Weary |
Hey OWNER! Here's our thought record chart for you to use! It's useful for analyzing rough situations by looking at the facts and your feelings to keep your mind on track!
X |
Situation
situation |
Emotion
(1-10) |
Automatic
Thought |
Cognitive Distortions |
Evidence
FOR |
Evidence
AGAINST |
Balanced
Thought |
This is the chart! Below is how to use it just in case you're feeling too overwhelmed or flustered to remember everything! There's lots to it, especially the different types of cognitive distortions, so don't feel bad if you're struggling with a part of it. Especially if you're stressing!
Situation: Situation is one of the more complicated columns and isn't always terribly important. Thought records are more about working through your thoughts, and some times the situation is simply that the thought popped up. Perhaps it was surpressed earlier and happened to pop up at a random time, or maybe something specific happened that set the gears in your head turning. If you can't identify the situation, some times you just have to skip this column.
Emotion: Try to list as many identifiable emotions as possible, and rate the intensity on a scale from 1-10. 1 being somewhat present, and 10 being overwhealming and all consuming of your rational half. If the emotion was at a 8-10 and got a little crazy it's generally a good idea to do some sooth and distract and come back to the record when you can review the instance with the least amount of judgement. It is however very important to acknowledge all of these emotions. Your emotions and feelings are as important as anything else even if they may occasionally misfire due to ones personal experiences, bias, or even just the chemical balances in your head at the time. Don't leave any out even if they seem a little off after you've taken some time to cool your head.
Automatic Thoughts:
For this column make sure to pick out as many automatic thoughts as absolutely possible. Anything that went through your head weather it's positive, negative, or obscure. Make sure to note it! For more information on automatic thoughts and a reminder of exactly what they are I have this exert from our work book for you!
CBT identifies 3 levels of thinking;
- Core Beliefs: Represent the deepest level of thinking. They are rigid, well entrenched thoughts about ones self, world, and future based on past experience. They allow us to actively filter, categorize and evaluate information.
- Intermediate Beliefs: Formed from core beliefs. They are the attitudes, rules and assumptions that guide us through life experiences.
- Automatic Thoughts: Represent our most superficial level of thinking ATs are transient, and fleeting; images, ideas and memories that spring up automatically and rapidly. Most individuals are not very aware of their automatic thoughts, and they're often easy to miss. CBT suggests that the different levels of thinking are more easily accessed through being more aware and attentive of these automatic thoughts, as they effect our emotions, physical reactions, and behaviors in the moment.
Cognitive Distortions:
Cognative therapists have identified a number of common "Errors" or "Distortions" that people make in their thinking. These "Distortions" are typically present in a persons automatic thoughts, and are most often negative and involve makeing an assumption about something without knowing if it is true. They are called "Errors" or "Distortions" because they are generally not helpful in improving mood or behaving more adaptively. More often than not they become barriers to change and growth.
Ten most common Cognitive Distortions:
- All-or-Nothing Thinking: You see things as black and white; Ex: if your performance falls short you see yourself as a complete and total failure.
- Over-generalization: You see a single negative event as a never ending pattern of defeat.
- Negative Filtering: You pick out a single negative detail and dwell on it exclusively so that your vision of reality becomes darkened like a single drop of ink that discolours an entire glass of water.
- Disqualifying the Positive: You reject positive experiences, and tell yourself that for one reason or another they "Don't count." In this way you can maintain a negative belief that is contradicted by your everyday experiences.
- Fortune Telling You predict a negative outcome and underestimate your future ability to cope.
- Catastrophizing: Exaggerating the importance of something to the detriment of your mental health, and/or fixate on the worst possible scenario happening.
- Emotional Reasoning: You assume your emotions automatically reflect the way things are. "I feel therefore it is true."
- Should Statements: You try to motivate yourself with "should" and "shouldn't." "Must," and "ought" are also offenders of this type of distortion. The emotional consiquence when your expectations are not met are Guilt, Frustration, Anger, and Resentment.
- Labeling: An extreme version of over-generalization; Instead of describing your error, you attach a label to yourself; EX: "I am a looser."
- Personalizing: You see yourself as the cause of some negative external event that in fact you were not primarily responsible for.
- Mind Reading: Assuming you know what others think.
Evidence For/Against:
Remember; Cognitive restructuring is how we challenge negative automatic thoughts in cognitive therapy! It's not a tool to create or force positive thinking, but to create realistic, and balanced thinking, and treats the hot thought as an idea to be tested while focusing purely on the hard facts.
Look for evidence that supports the truth of the hot thought first. These should be definitive facts that can be confirmed, no interpretations as they can breed more cognitive distortions.
Next look for evidence that the thought may not be completely accurate, or not true all of the time. These can be hard to pinpoint, especially if the hot thought is loud. If you're struggling with bringing your head around the the strict, solid facts, try making what notes you can about the situation and doing some soothe and distract, then coming back to it, or asking someone you trust to give you an outside perspective.
I you're struggling, here's some questions from the hand book to help generate some evidence.
- Can I think of any experiences that show this thought may not be COMPLETELY true?
- What might I tell my best friend if they had this thought?
- What might my best friend say if they knew I had this thought?
- If my mood were different how might it effect this thought?
- What ideas helped me feel better in the past that may relate to the thought?
- Have I been in this situation before? If so, what happened? Did I learn anything from it the last time that might help me now?
- Are there any small things I can think of that I may be discounting as unimportant that contradict this thought?
- If I look back 5 years from now would I have interpreted or focus on this situation differently?
- Are there any other positives I may be discounting or ignoring?
- Could I be jumping to conclusions or missing facts?
- Am I blaming myself for something I can not control?
Balanced Thought:
The final column of a thought record is the balanced thought, based on cognitive restructuring of your hot thought. This summarizes you're evidence for and against an automatic thought. REMEMBER; a balanced thought is not necessarily positive thinking, but an alternative, more realistic thought based on factual evidence.
How to create a balanced thought
- Examine the evidence for and against the thought.
- If the evidence does not support the thought write an alternative interpretation of the situation based on what you know to be true.
- If the evidence only partially supports the thought, write a balanced statement that summarizes both pieces of evidence. Words like "But," "And," "However," and "Although" are very useful here.
Rate Your Statement:
The last step is to rate how much you believe the new balanced thought/statement on a scale of 0-100%. Note that if it is less than 60% typically this means you should either go back and look for more evidence one way or the other, or conduct a social experiment to test the thought. Check for judgements that may have crept into the facts. While noting that something made you feel a certain way, or lead to another thought can indeed be helpful evidence in many situations, interpretations and judgements can cloud facts, so be sure you're careful not to mix them up!
Click or tap a food type to individually feed this dragon only. The other dragons in your lair will not have their energy replenished.
Feed this dragon Insects.
Feed this dragon Meat.
This dragon doesn't eat Seafood.
This dragon doesn't eat Plants.
Exalting WillowRosenberg to the service of the Arcanist will remove them from your lair forever. They will leave behind a small sum of riches that they have accumulated. This action is irreversible.
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