Positive Self-Talk
What is self talk?
It’s the way we talk to ourselves in our head
True or False:
Feelings ID focuses on the emotions part of the CBT triangle.
TRUE!!!! Feelings ID focuses on our emotions :)
How long do you hold your breath during 4x4 breathing?
4 seconds! 1...2...3...4...
True or False: TIP is a helpful skill to use at a HIGH mood rating
And WHY????????
TRUE! TIP is a great skill to use when our mood ratings are at an 8-10!
Because it doesn't take much thinking :)
What do you want to be when you grow up? If you could be ANYTHING
VERY COOL
What are the two types of ways that we can practice positive self talk?
Cheerleader statements and listing things I'm good at or like about myself
Why is it important to tell other people how we are feeling?
It is important to tell other people how we are feeling so we can get our needs met and help other people understand us better.
It also can help us lower our mood rating!
What are the 5 senses?
Sight
Taste
Smell
Touch
Hear
What does the T in TIP stand for?
Temperature Change!
If you could get ice cream with anyone in the world, who would you choose?
Character, cartoon, actor, singer, athlete, YouTuber, etc.
That would be so fun, and interesting.
Is positive self talk a CBT or DBT skill?
CBT!
CHALLENGE: What does PST take the place of on our triangle?
Name 3 emotions you might be feeling if your mood rating is at a 1-3
Happy, peaceful, calm..etc.
True or False:
You can only use 4x4 breathing at home
FALSE! You can use it where?????
What does the I in TIP stand for?
Intense Flavor
AND
Intense Exercise
If you were stranded on a deserted island, what three things would you want to have with you?
Oooooh! Good choices
Give an example of cheerleader statement
"You got this" or "You can do this" or "You're trying your best".... etc.
What skills can you use if your mood rating is at a 0-5?
4x4 breathing, DISTRACT, STOP change the channel, positive self-talk, etc.
What shape can you trace as you are using 4x4 breathing?
SQUARE!
What does the P in TIP stand for?
PMR = Progressive Muscle Relaxation
If you could create a new holiday, what would it be?
Awesome! Love a good holiday.
How does replacing our ANTS with positive self talk statements affect our CBT triangle?
It helps us feel more pleasant emotions and have expected actions
Name as many emotions as you can in 1 minute
AMAZING!!!! There are SOOOO many emotions
What is one way you can use each of your 5 senses to lower your mood rating?
YOU GOT IT! Way to go!
For each letter of TIP, give an example of something you can do to practice it.
Temperature change: hold ice, drink cold water
Intense exercise & flavor: do a wall sit, eat a mint
PMR: pencil squeeze, push pull dangle
What is your favorite kind of chip? Or salty snack?
YUMMMMM