Thinking Traps
"I know I'll mess up"
Fortune - Telling
True/False: Mindfulness doesn't take practice
False
A quick relaxation technique with your attention focused: deep inhalation and holding for a few seconds (try 5 seconds) before exhalation.
Deep Breathing
Closing your eyes, dreaming, teenagers need 8-10 hours/night
Sleep
Turn this thought into a balanced thought: I can't eat this
I can eat this, and if it is hard I will talk about it after
"She hates me"
Mind-Reading
Noticing air moving in and out of your body
Mindful breathing
Turning your attention to something else; texting a friend, talking to a parent, cuddling with a pet, drawing, journaling
Distraction
Writing down your thoughts/feelings
Journaling
Turn this thought into a balanced thought: The staff always get me in trouble.
The staff are curious about why I am acting this way, let's talk about it.
"I'm Dumb"
Labeling
Impartial observation of thoughts/feelings
Non-judgmental
Focusing on the present, not thinking about the past or the future.
Mindfulness
Typically done on a Sunday, this includes washing your hair, exfoliating, lotion, etc.
Everything Shower
Turn this thought into a balanced thought: My parents don't trust me
My parents trust me about some things, and not others. We are working on building back trust.
"I'm Dying"
Over-estimating Danger
True/False: You can be mindful anywhere
True
Sitting down, often in a quiet place. Focusing on your breath, clearing your mind, and observing your thoughts come and go.
Meditation
Usually done on Tuesday Mornings
Art
Turn this thought into a balanced thought: I should be going back to school in September.
I am exactly where I need to be
"I must control my emotions"
Should Statements
Seeing the present moment as it is
Acceptance
Thinking about being in a different location; forming a mental picture in your head
Visualization
Taking time to be grateful/thankful
Practicing Gratitude
Turn this thought into a balanced thought: My parents always complain about me to Program
My parents and Program communicate, it is about both the struggles and where things are going well.