Behaviors Module and Goal Setting
Draw and Explain the CBT triangle
Draw & correctly label the points, explain how they are connected.
What are the three forms on unhelpful coping?
Avoiding, Withdrawing, Overthinking
What are the 4 Healthy Habit areas?
Exercise, Sleep, Eating, and Homework
What is an example of a pleasant activity?
*any pleasant activity*
What are the 4 types of interpersonal communication?
Passive, Aggressive, Passive-Aggressive, Assertive
Explain/Draw the downward spiral and positive spiral
draw and explain how one moves up and down the spiral
True/False: Not talking about your feelings or problems is an example of withdrawing.
False (it's avoiding)
What are 3 examples of good sleep habits?
Having a consistent bed time and waking up time, avoiding meals/caffeine/"wind-up" activities before bed time, use a relaxation skill before bedtime, avoiding naps, limiting caffeine, limiting screen time, etc.
What activities that over time will give you a sense of relief and accomplishment?
Success activities
*any applicable*
What are the 3 categories of behavioral activation discussed in YIOP?
Healthy Habits, Pleasant Activities, Success Activities
Ignoring Texts, isolating in your room, and not talking to anyone are examples of what coping behavior?
Withdrawing
What are 3 examples of healthy eating habits?
Aim for 3 meals a day plus 2 snacks or 4-5 small meals a day, eating breakfast, eating fruits, vegetables and protein, limiting sugar and caffeine, keeping a food journal, eating mindfully
schedule, calendar, whiteboard, phone reminders, etc
Name 3 pros and cons of aggressive communication on your relationships
*any applicable*
What do each of the letters in S.M.A.R.T. stand for?
Specific, Measurable, Attainable(achievable), Realistic, Time-Oriented(timely)
What is an example of avoiding behavior?
Not talking about feelings or problems, procrastinating, not going to school, etc.
How do healthy homework habits impact mood? Identify 1 way to improve homework habits.
Homework habits impact your mood because getting behind in school causes stress, and it is hard to catch up. Ways to improve include: predictable homework time, homework checklist, taking breaks, planner, etc..
What are three ways you can motivate yourself to follow through with your behavioral activation goals?
Rewards, reminders, pros and cons
What is an example of passive-aggressive communication?
Sarcasm, silent treatment, talking behind someone's back, etc
Create a behavioral action goal with three S.M.A.R.T. steps
*any goal with three measurable steps*
When you dwell on the same problems or worry endlessly about friendships, you are doing which unhelpful coping behavior?
Overthinking
Name 3 examples of how regular exercise can impact mood.
*any applicable examples*
What is the definition of a barrier and 3 examples of how to reduce barriers?
Barriers are things that get in the way of reaching goals. Ways to reduce barriers: asking for help, scheduling out time, identifying pros and cons, using rewards/reminders
What are the 3 steps in assertiveness?
Recognizing how you feel and how the other person feels, use an I-statement, ask for a course of action