They Got Skills
You do this before and after you do something pleasant to check in on how you are feeling?
What is mood tracking or What is rating your mood?
"I have to get all As always, I can never get anything less then an A."
What is "All or Nothing" Thinking?
or
Who is "All or Nothing? Allen?
This type of therapy modality deals with how interconnected our thoughts, emotions, and behaviors are.
What is CBT therapy?
or
What is Cognitive Behavioral Therapy?
Description: I am yelling
What is a Behavior?
This is a way to be creative
What is (any creative outlet like drawing, dancing, singing, etc)?
What is a grounding with your senses exercise?
I always play off important things as not a big deal. For example, I achieved a huge goal and when my parents congratulated me, I said, "Ah it's no big deal, anyone could have done it."
"What is minimizing?"
or
Who is "Not a big deal Norman."
This is called Cognitive Restructuring
What is when we examine a situation, identify our thoughts, feelings, and behaviors and work to identify an new helpful thought?
"I am going to fail this test."
What is a Thought?
A way to connect with nature
What is (any activity that has to do with nature like, going for a walk, gardening, etc.)
When you identify a number from 0-10 for an emotion and you notice how you are feeling, the higher the number the "hotter" it is.
What is the Emotions Thermometer?
I always talk about all the things I "Shoulda" done, even though no one is telling me I have to do them. For example, I think I should study instead of spending time with my friends or I should be a better daughter by getting straight As.
What is Should statements?
or
Who is "Shoulda" Sharonda?
Noticing our body feels hot, shaky, dizzy, heart racing, stomach aches.
These are called Body sensation
Lonely
What is a feeling?
This activity can help change our mood, make us want to dance or sing.
What is "listening to music."
We used this to notice when we are feeling ok, relaxed, and what situation push us outside of it and we feel Hyperarousal or Hypo-arousal.
What is our Window of Tolerance?
I always psych myself out by expecting the worst. Every time I meet someone new, I just know they won't like me. Every time I see people laughing, I just know they are laughing at me. Every time I want to try something new, I change my mind because I know I won't be any good.
What is mind reading?
or
Who is "PsychOut Sam"?
The first thought that pops in your mind after a situation occurred.
Ex: My brother is so inconsiderate, he does not care that I have a test tomorrow morning and he is being so loud!
What is an Automatic Thought?
What is a behavior?
Getting lost in another world full of characters.
What is reading a book?
Imagining a place where we feel safe and calm.
What is our Safe Place?
I tend to blow things out of proportion. When my friend couldn't come to my party, I got so mad, I told her I didn't want to be friends anymore.
What is catastrophizing?
or
Who is "Drama Queen Jean?"
Things that may affect how we respond to a situation
What are vulnerabilities?
"I am Lazy."
What is a thought?
This involves having pleasant smells, sometimes we can even taste it before its fully cooked.
What is baking?