Thinking Traps
"Nobody talked to me at lunch, so nobody likes me."
Overgeneralizing
Depression tells you, "Nothing will ever ____."
Change/get better
Anxiety spends a lot of time asking what two words?
What if?
Name one common physical symptom of panic
Racing heart, sweating, shaking, dizziness
Name one healthy skill you can use when you feel overwhelmed.
deep breathing, grounding, taking a walk, talking to someone
I know my counselor thinks I'm failing
Mind Reading
True or false
Feeling hopeless proves the situation is hopeless.
False
Fact or thought: "Something bad is going to happen"
Thought
True or false:
Panic symptoms can feel dangerous even when you aren't actually in danger.
True
what is the 5-4-3-2-1 skill used for??
Grounding yourself in the present moment
If I have another panic attack, everything will fall apart.
Catastrophizing
"I made one mistake, so I'm a failure." What is distorted about it?
One event is being used to define the whole person
Why can avoidance strengthen anxiety?
It prevents us from learning we can cope
What is one coping skill you can use when you notice panic starting?
slow breathing, grounding, naming what you see/hear/fee, reminding yourself that the feeling will pass.
You're upset and want to isolate for the rest of the day. What is one healthier action you could take?
Reach out to someone, attend a meeting, take a short walk
I relapsed before, so I'll always relapse.
Overgeneralizing
Name on behavior that can make depression worse.
Isolation, staying in bed, avoiding activities
Turn "I can't handle this" into a balanced CBT thought
This is difficult, but I can handle it one step at a time.
What are two things you can do to interrupt the panic cycle once you notice it starting?
Grounding, breathing, challenge the thought.
What can you do if you notice your anxiety getting stronger?
use a coping skill
I should already have my life together
Should statement
Change "Nothing is going to get better" into a balanced thought.
Things will get better with time.
Name something you can control when you're worrying about something you can't control.
Your response, coping, asking for help, next action
Heart racing--"I'm dying"--more fear--faster hear rate
What is this called
Panic cycle
You're having a really difficult day and none of your usual coping skills seem to be working. What are two healthy next steps you could take?