Stuck Thought or Flexible Thought?
“I didn’t get the turn I wanted. The whole game is ruined.”
What is a stuck thought?
Your body gets tight, your face feels hot, and your voice gets louder. These are called your anger _____.
What are warning signs/clues?
True or False: Something can feel unfair and still be something you can handle.
What is true?
Taking a break when angry is not quitting; it is hitting the ______ button.
What is pause/reset?
True or False: People can disagree and both have a reason for thinking what they think.
What is true?
“I don’t like this change, but I can handle it.”
What is a flexible thought?
You lose a video game and want to throw something. The feeling telling you what to do is called an _____.
What is an urge?
Someone changes the plan. Name one flexible response.
What is problem-solving, asking a question, trying something new, etc.?
Name a skill that calms your body, not just your thoughts.
What is breathing, movement, cold water, relaxing muscles?
The skill of imagining another person’s thoughts or feelings is called _____.
What is perspective-taking?
“I have to do it my way or it’s wrong.” What thinking trap is this?
What is all-or-nothing thinking?
Your anger says “keep playing until you win.” What DBT skill means doing the helpful opposite?
What is opposite action?
Your sibling/friend gets something you wanted. Your brain says, “They ALWAYS get everything.” What should you do?
What is check the facts?
“I shouldn’t have to calm down because I’m right.” Why can this trap you?
What is being right doesn’t always help you solve the problem?
Your parent says no to more game time. Your first thought: “They’re being mean.” What else could be true?
They care, there’s a reason, they’re setting a limit, etc.
Name one word that can make your brain get stuck (hint: “always,” “never,” “must”).
What are thinking trap words?
Why is it harder to make good choices when your anger is 10/10?
What is your thinking brain has trouble working during big emotions?
Why does our brain love rules and routines?
What is they make things feel predictable/safe?
What skill helps you survive a feeling you don’t like without making it worse?
What is distress tolerance?
Why can “winning the argument” sometimes still make you lose?
It can hurt relationships or not solve the problem.
Your brain says: “This is NOT FAIR, so I shouldn’t have to calm down.” What is a flexible response?
What is “I can be upset AND still choose my actions”?
You KNOW the coping skill, but you don’t WANT to use it because you’re mad. What skill do you need?
What is willingness/commitment/etc.?
What is the difference between “fair” and “same”?
What is fair means people get what they need; same means identical.
You planned to play Xbox, but the internet stops working. Create a Plan B.
Any flexible alternative.
What is the strongest skill: controlling other people or controlling your own choices?
What is controlling your own choices?