CBT Thought Detectives
CBT teaches that thoughts affect our _____ and our ____.
feelings and actions/behaviors
Give us an example!
Name one coping skill for when emotions get too big
Deep breathing, listening to music, walking away, talking to a trusted adult, grounding techniques, etc
Why is it important to name your emotion?
Because you can't manage what you can't identify
Name one thing you like about yourself
😆
What is a boundary?
A limit you set to protect your feelings and space
What is an "unhelpful thought"?
A thought that makes you feel worse or act in a negative way
Give a personal example of when using TIPP could have been helpful for you
😉
Name 3 emotions that you felt the most this week
Angry, anxious, embarrassment, lonely, guilty, jelous, happy, excited, joyful
Name one strength you have!
💪
Give one respectful way to say "no"
"No thank you"
"I'm not comfortable with that"
Give an example of an unhelpful thought someone might have before school?
Examples: "nobody likes me", "everyone will judge me", "I'll fail"
Replacement thoughts?
What’s the difference between healthy distraction and avoiding your problems?
Distraction = short break to calm down
Avoidance = never dealing with the problem
If you feel like isolating when you’re sad, what is the ‘opposite action’?
Reaching out / spending time with someone / doing something active
Finish the sentence:
I am someone who ____.
🤪
What is an " I statement"?
Give an example of an "I statement" you could use this weekend.
I feel ___ when ___ because__
Change this thought into a balanced thought:
"Nothing is going to change"
Example:
"It might be hard right now, but I can try my best"
You're feeling angry and want to yell, hit, or storm out. Name two things you can do to calm your body fast?
Deep breathing, drinking cold water, TIPP
Why is it important to pause before reacting when you have a big emotion?
So you don’t make things worse
To calm down first
To make a better choice
What is positive self talk?
Demonstrate it for us
😉
If someone is annoying you, whats a calm way to handle it without starting a fight?
Ask them to stop; walk away; use a coping skill; tell a trusted adult
What’s one question you can ask to check if a thought is true?
“What evidence do I have that it’s not true?”
“Am I guessing or do I actually know this for sure?
“Is there another way to look at this?”
You're in group, and you begin to shut down, disengage. You're feeling angry, annoyed or anxious and your heart is beating fast. What distress tolerance skill can you use in that moment?
Spin the coping skills wheel
Ask to speak with staff about what you're feeling
You’re feeling really angry because someone said something mean. What are TWO healthy things you can do to handle the feeling?
Take deep breaths + walk away
Talk to a trusted adult + calm down first
Use a coping skill + then problem-solve
Give yourself a confidence statement you could say to yourself before a stressful situation
"I can handle this" "I'm safe" "I've done hard things before"
Roleplay a healthy apology to either a friend or parent.
"I'm sorry for ___, it wasn't ok. I'll do ___ differently".