Thoughts
You get your math test back and you received a F. What's your automatic thought?
"I'm an idiot"
"Why can't I do anything right?"
"I'll try harder next time"
"I wonder how everyone else did"
Name 2 feelings you would have on your birthday.
Happy, excited, nervous, curious, disinterested, irritated, loved, etc.
Your sister disrupts you while you're playing video games.
What would you do?
Throw a pillow at her
Ask your mom for helpClose your door
Challenge this negative thought:
I have so much homework tonight, I'll never get it done
Examples:
I got this!
I've had more homework than this before and got it done
I can break it down into smaller assignments to seem more manageable
You see a puppy walk by on the street. What is your automatic thought?
"How cute!"
"I want to go pet him"
"I wonder where it's owner is"
Share about a time that you felt disappointed.
Examples:
Getting a low grade on a test
Friend cancels plans
Parents don't let you do something
Your mom asks you to clean the dishes.
What would you do?
Clean the dishes
Agree and ask your mom for helpIgnore her and go to your room
Tell your sister to do them
Challenge this negative thought:
"I'm a failure"
This is hard but I'm trying my best
I'm doing OK
I'm asking too much of myself - I can't be perfect
This is the area in the body where your thoughts occur ____________
The mind or your brain
Someone from school calls your house and asks to speak with you, but you don't know who it is.
How do you feel?
Anxious, surprised, confused, curious, indifferent, etc.
You have a ton of homework tonight and don't think you can get it all done.
What would you do?
Hide your homework in your desk
Make a checklist to help break down the assignments
Begin playing video games online
Tell yourself positive thoughts like "you got this"
Challenge this negative thought:
I have no friends, everyone hates me
Example: sometimes it's hard for me to get along with people, but I have 2 people I can trust
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.
You can change your feelings by changing your __________________
Thoughts OR behaviors
Your teacher gives you detention for being on your phone in class
What would you do?
Apologize to the teacher
Go to detention
Yell at the teacher
Skip detention
Challenge this negative thought:
They are all looking at me. They can all see that I can’t cope with this.
Example:
Look around, they are not bothered by me at all. I know that I can cope with this. I got this!
Your brother is crying when you get home from school. What is your automatic thought?
"I wonder what happened"
"I hope he's OK""What's wrong with him?"
Your mom took your phone away for the rest of the week. How would you feel?
Angry, frustrated, sad, confused, offended, disappointed, etc.
Your friend just found out that their grandmother passed away.
What would you do?
Text them and tell them you're sorry
Give them space
Hug them
Get them a present
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