The Three Minds
What are the names of the three minds we’ve talked about?
Emotion Mind, Reasonable Mind, Wise Mind.
"You’re frustrated that you lost your phone and you just yell, ‘I can’t do anything right!’"
Emotion Mind
This is Emotion Mind because it's driven by anger and frustration without thinking logically.
You didn’t get the grade you wanted, and you immediately think, ‘I’m terrible at this subject.’ What’s a better way to think about it?
I didn’t do well this time, but I can figure out what went wrong and improve next time."
(Explanation: This reframes the thought to focus on learning and growth, rather than self-criticism.)
What is distress tolerance?
It’s a way to handle big feelings and stay calm when things feel really hard.
"What was the name of the ship that brought the Pilgrims to America?"
"What was the name of the ship that brought the Pilgrims to America?"
Which mind feels all the big emotions, like frustration or fear, and can sometimes act like a storm cloud?
Emotion Mind
"You realize you’re going to be late to school, so you quickly grab your things, leave the house, and focus on just getting to class on time.
Reasonable Mind
This is Reasonable Mind because you focus on the facts—getting to school on time—without letting emotions take over.
"Reasonable Mind says: ‘I don’t care about how I feel—I just have to do the homework.’ What could Wise Mind say instead?"
Example: ‘I feel frustrated, but I can do a little at a time to get it done.’
Why is distress tolerance helpful?"
It helps us manage tough situations without making them worse.)
What key can you use to open a Thanksgiving dinner?
Which mind focuses only on facts and acts like a scientist or detective?
Reasonable Mind.
You’ve been stressed about your grades, but instead of blowing up or ignoring it, you sit down, think through a study plan, and take a deep breath before getting started."
Wise Mind
This is Wise Mind, where you balance your frustration with a logical solution to improve the situation.
"You lost your keys for the third time this week, and you think, ‘I’m so disorganized.’ How can you reframe this thought?"
I might be losing things right now, but I can create a better system to keep track of my stuff."
(Explanation: This reframing encourages a focus on problem-solving instead of just labeling yourself as disorganized.)
What is the 5-4-3-2-1 grounding technique?
Look for 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
If you could invite ANY person to your Thanksgiving dinner, who would it be, and what would they bring to eat?
:)
What is Wise Mind, and why is it helpful?
Wise Mind is when your feelings (Emotion Mind) and your thinking (Reasonable Mind) work together as a team. It helps you make smart and balanced decisions. Wise Mind is helpful because it lets you listen to your feelings without letting them take over, and it helps you think clearly without ignoring how you feel. It's like your brain's superpower for handling tough situations!
"Your brother says something annoying, and you decide to stay calm, take a deep breath, and think about how you want to respond without just snapping back.
Wise Mind
This shows Wise Mind because you're acknowledging your feelings but choosing a more controlled response
"You’re feeling overwhelmed with schoolwork, and you think, ‘I’ll never get this all done.’ How can you reframe that thought?"
"I have a lot to do, but I can break it into smaller tasks and tackle one thing at a time."
(Explanation: Reframing focuses on managing tasks rather than feeling overwhelmed by everything at once.)
How can deep breathing help when you’re upset?"
It helps your body calm down and gives your Wise Mind a chance to show up.
What did the sweet potato say to the pumpkin at Thanksgiving dinner?
"I yam so glad we’re together!"
Why isn’t it good to always stay in Emotion Mind? Why isn’t it good to be in Reasonable Mind all the time?
It can lead to big reactions without thinking about what’s actually happening or making good choices.
It might mean ignoring feelings, which can make it hard to connect with others or understand how we really feel.
You’re about to argue with your dad over amount of screen time, but instead of yelling, you decide to express how you feel and negotiate a compromise.
Wise Mind.
You’re combining emotional awareness and logic to make a decision that works for everyone involved.
"Your friends are out having fun, and you’re stuck at home working on an essay. You think, ‘Everyone else is having a good time, why do I always have to be responsible?’ How can you reframe this?"
"This essay is important, and I’m doing something good for my future. I’ll join them when I’m done."
(Explanation: This reframing shifts the focus from resentment to recognizing the value of responsibility and future payoff.)
Name one more coping skill you can use when you feel upset."
Listening to music, coloring, squeezing a stress ball, talking to someone, or taking a walk.
True or False: Turkey was the main dish at the very first Thanksgiving."
False! Historians think they ate things like deer, fish, and even lobster!