Hisoki
(#50975940)
Level 1 Coatl
Familiar
Marshfowl
Click or tap to view this dragon in Predict Morphology.
Energy: 50/50
This dragon’s natural inborn element is Wind.
Male Coatl
This dragon is benefiting from the effects of eternal youth.
This dragon is hibernating.
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Personal Style
Hatchling dragons cannot wear apparel.
Scene
Measurements
Length
1.59 m
Wingspan
1.39 m
Weight
42.70 kg
Genetics
Nightshade
Lionfish
Lionfish
Cerulean
Noxtide
Noxtide
Peridot
Capsule
Capsule
Hatchday
Breed
Eye Type
Level 1 Coatl
EXP: 0 / 245
STR
7
AGI
6
DEF
6
QCK
5
INT
7
VIT
7
MND
7
Lineage
Biography
Hello Fao, (or any other friends ^-^ ) 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 of all, here are some skills that you can use to start off!
I've compiled these skills to help you! I hope you find them useful!
First of all, here are some skills that you can use to start off!
I've compiled these skills to help you! I hope you find them useful!
S: STOP! Do not just react. Freeze! Don't move a muscle! Your emotions might try to make you react without thinking. Stay in control!
T: Take a step back from the situation. Take a break. Take a deep breath. Let go. Do not let your feelings make you act impulsively.
O: Observe. Notice what is going on inside and outside of 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 your head on straight. 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
- Press a cold ice pack or Ziploc 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 body’s stored up physical energy by running, walking fast, jumping, playing sports, lifting weights, etc.
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 4 seconds, out for 8)
- If you're having trouble pacing yourself, 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!
I have a list of possible self-soothing methods to help you, Fao! You know you best, so there's no obligation to use any of these; there's no reason you can't come up with your own. I've put in a few of each, but feel free to add more if you want!
I have a list of possible self-soothing methods to help you, Fao! You know you best, so there's no obligation to use any of these; there's no reason you can't come up with your own. I've put in a few of each, but feel free to add more if you want!
My Self Soothing Methods
- Listening to music
- Drinking warm beverages like tea or hot chocolate
- Treating myself to something nice
- Smelling lavender
- Taking a warm shower or bath
- Getting some sleep
- Making positive statements (for example, “I am a good person”, “I deserve to be loved”)
My Distraction Methods
- Talking to friends or loved ones
- Posting on the forums
- Watching television
- Enjoying the company of my cats
- Taking a walk through nature
- Reading a book
- Writing stories
- Cleaning my room
Always remember to go back and deal with the problem at hand, even if it's just a little piece at a time! Otherwise, you end up bottling things up, and that will cause you more stress later on!
Here's a section for reminders and vulnerabilities, Fao! Again, feel free to add any friendly reminders for when you're feeling down; what is listed here is only the basics!
Here's a section for reminders and vulnerabilities, Fao! Again, feel free to add any friendly reminders for when you're feeling down; what is listed here is only the basics!
Reminders and Vulnerability 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 night's rest and have a consistent sleep schedule! If something happens, though, don't feel too bad; sleep schedules are fixable, and most problems can be worked through.
- Do you feel angry about something? When you're feeling angry, it can increase your vulnerability to other emotions, and increase your reactivity. Be mindful of your internal state, and use your grounding and self-care skills.
- Has it been a while since you've reached out to friends and loved ones? Do you feel isolated and lonely? Now might be a good time to reach out to the people who love you. Remember: you are valuable, and people care about you. Reach out to those people.
- How has your self-care routine been? Remember to take care of yourself. Are you in comfortable clothes? Have you been drinking lots of water? If you're sick, do you need medicine? Self-care is necessary to be there for others and be present in the moment.
- What have you done for someone today? Kindness to others is a great way to feel better about yourself. Do something nice for someone, expecting nothing in return. One small nice gesture can have a surprisingly big impact on the mood.
- How does your hygiene look today? If you need to get clean, get clean! Being clean can help remind you that you deserve to have pleasant emotions too. This goes for your living space as well; clean spaces tend to reduce stress.
Hey Fao! I've got some Cognitive Behavioral Therapy skills to use 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 sometimes.
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.
| FILLER |
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 Pessimistic |
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 Fao! 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!
| . |
Situation |
Emotion (1-10) |
Automatic Thought |
Cognitive Distortions |
Evidence FOR |
Evidence AGAINST |
Balanced Thought |
Below is how to use the chart, 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 sometimes 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, sometimes 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 overwhelming and consuming all of your rational half). If the emotion is at a 8-10 and is a little crazy, it's generally a good idea to do some soothe 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 one’s personal experiences, biases, 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. Note everything that goes through your head, whether it's positive, negative, or obscure! For more information on automatic thoughts and a reminder of exactly what they are, I have this excerpt from our workbook for you.
CBT identifies 3 levels of thinking:
- Core Beliefs: Represent the deepest level of thinking. They are rigid, well entrenched thoughts about one's 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: Cognitive therapists have identified a number of common "errors" or "distortions" that people make in their thinking. These "distortions" are typically present in a person's automatic thoughts, and are most often negative and involve making 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 (for example, 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 it, 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 consequences 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 (for example, "I am a loser").
- 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 thoughts, and it 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 cause 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 come back to it, or ask someone you trust to give you an outside perspective.
If you're struggling, here are some questions from the handbook to help generate some evidence.
- Can you think of any experiences that show this thought may not be COMPLETELY true?
- What might you tell your best friend if they had this thought?
- What might your best friend say if they knew you had this thought?
- If your mood was different how might it affect this thought?
- What ideas helped you feel better in the past that may relate to the thought?
- Have you been in this situation before? If so, what happened? Did you learn anything from it the last time that might help you now?
- Are there any small things you can think of that you may be discounting as unimportant that contradict this thought?
- If you look back 5 years from now would you have interpreted or focused on this situation differently?
- Are there any other positives you may be discounting or ignoring?
- Could you be jumping to conclusions or missing facts?
- Are you blaming yourself for something you cannot control?
Balanced Thought: The final column of a thought record is the balanced thought, based on cognitive restructuring of your hot thought. This summarizes your 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 that made you feel a certain way or led to another thought can indeed be helpful evidence in many situations. Interpretations and judgements can cloud facts, so make 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.
This dragon doesn't eat Insects.
This dragon doesn't eat Meat.
Feed this dragon Seafood.
This dragon doesn't eat Plants.
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Exalting Hisoki to the service of the Windsinger 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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