Thoughts, Emotions, and Behaviors
People are out to get me
Thoughts
What are irrational thoughts?
Cognitive distortions
In for 4, hold for 4, out for 4, hold for 4
Box or square breathing
What is the "what if" technique?
De-catastrophizing
What exactly would you like? What are you going to do? Why do you want to do it? Are questions you would ask to make your goals _______________
Specific or SMART
True or False: it's easier to change your thoughts than your feelings
TRUE!
It is hard to change our emotions just by trying to change the way we feel. It is easier to change our negative thoughts, which will then change our emotions.
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading
Name one stressor in your life and a positive way you can cope with that stressor.
.......
What technique requires a T-chart?
Putting thoughts on trial
True or False: When setting goals you should ask the question are you capable of reaching the goal
True
afraid or anxious
Emotion
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".
All or nothing thinking
What is the skill 54321?
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Challenge this thought
"I will never be happy"
Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
I will find a new job. Is an example of a goal that _____ _______ a SMART goal?
Not
Talking or smiling to himself or herself
Behavior
This is when we see ourselves as the cause of negative events that we are not responsible for.
Personalization
Doing anything you enjoy (reading, journaling, listening to music, attending to hygiene, sports, video games, etc.)
Self-care
Challenge this negative thought:
My life will never change. I will always feel like this
How should I know? I can’t read the future.
It's hard right now but I'm learning better ways of coping
Life can change - don’t give up
True or False: I will be the next winner of MN Lotto tonight, is an example of a SMART goal.
False
I'm so sad; how could this happen?
Thought
"I know I'm going to fail my exam" is an example of what distortion?
Fortune teller/jumping to conclusions
Being able to identify the first signs and symptoms that suggest something isn't right
What is early warning signs
How much time should be spent on each socratic question to get the most out of this exercise?
Between 1-3 minutes
Whats does SMART stand for?
Specific, measurable, achievable, relevant, and time-bound