CBT Triangle
These are the 3 points on the CBT triange.
What are thoughts, feelings, and behaviors?
These are thought patterns that are not true, not helpful, and can trap us in negative thinking.
What are thinking traps?
Two questions you can ask yourself when reframing negative thoughts.
Is it true? Is it helpful?
True or false: Stress is always bad.
False
These are activities you can do when you feel stressed that may help you calm down.
What are coping strategies?
An example of this is sadness or anger.
An example of this is you already think the new student won't like you (fortune telling or binocular vision)
What is fortune telling?
This is something we look for to determine if something is true.
What is evidence?
These are some signs that our body is experiencing stress.
What are stomachaches, headaches, sweaty palms, racing heart, heavy breathing, muscle tension, fatigue (any of the above)?
This is a coping strategy you could use if you are breathing heavy and can't catch your breath.
Box breathing
An example of this is crying or screaming.
What is behaviors?
An example of this is thinking your friend is grumpy because she doesn't like you even though nothing happened (making it personal or all alone).
What is Making it Personal?
Your best friend reads your text message but doesn't respond. You think that she must hate you. Is this thought true and helpful?
No
True or false: Certain coping strategies work for everyone who tries them.
False- you have to find one that works for you.
This is a coping strategy you could use if your muscles are tense.
Body Scan or Relaxation Strategy
An example of this is "everyone probably hates me"
What is a thought/ negative thought?
An example of this is blaming your teacher for your failing test grade when you didn't study (dark glasses or blame game).
What is Blame Game?
You get up at lunch to throw away your garbage and hear a table near you giggling. You think "someone must have said something funny". Is this thought true and helpful?
Yes
This type of stress can happen when something is exciting like a vacation or a big game.
Good stress
This is a coping strategy you can use when you are worried about the future or feeling very distracted by stressful thoughts and want to stay in the moment.
Mindfulness or 5 Senses
This leads to feelings and behaviors.
What is thoughts?
This is how you avoid thinking traps.
What is reframing negative thoughts?
You fail your math test and think "I'm dumb and I'll never be good at math". Is this thought true and helpful?
No
This kind of stress can cause you to feel overwhelmed and not sleep well or think clearly.
Bad stress
This is a place you could go to find more coping strategies.
What are Youtube, library, counselor at school, other ideas (any of the above)