Body Clues
True or False: Body clues are the physical sensations/feelings that happen with our emotions.
True!
Behaviors or things we do BECAUSE OF an emotion. These behaviors are what the emotions want us to do
True or False: Every single thought that we have is important, true, and helpful.
FALSE
True or False: We can edit or revise our thoughts to make them more true and helpful for us.
TRUE
True or False: When I don't know what to do, Problem Solving Skills can help me make a helpful decision.
TRUE
What is one skill that helps us recognize our body clues?
Body scan!
Also: pretending that we are our own doctors and diagnosing what is going on
What does fear make us want to do? What are some emotional behaviors for fear?
Run away, fight it (yell, argue), hide
Which thinking trap does this describe:
"The kids at recess are looking at me as I walk over. They must be thinking that I'm weird and they don't want to play with me"
Mind Reading. They could be thinking a lot of things!
Evidence to support it/Why we believe this thought
Evidence that goes against it/Why we do not believe this thought
1. Define the Problem
2. Brainstorm Solutions
3. Pros and Cons for each solution
4. Pick a Solution
5. Try it Out
6. Repeat as needed
5 Senses Grounding
Thoughts on a River
Deep Breathing
Progressive Muscle Relaxation
Mindful Fidgeting
What happens when we change our behavior?
Ex: What happens when we are bored but we choose to do something fun?
Our mood changes. For the example, our mood improves and/or our happiness ratings go up
Which Thinking Trap does this describe:
"I have a panicky feeling as I get on the bus. That means it is unsafe to ride it"
Feelings as Fact. That panic could be about a lot of other things. Also, just because we feel unsafe doesn't mean something IS unsafe every time.
What is some evidence that could go against this thought?
"My Mom grounded me. She must hate me"
Anything that is true and goes against this.
Ex: She may have grounded me because she is trying to teach me to do something different, she may love me AND she grounded me, there are a lot of times that she doesn't ground me, etc.
How does coming up with a funny or silly solution help us?
It can get us "unstuck"
It can make us laugh
It reminds us to not be hard on ourselves
Describe a time that you practiced mindfulness. What did you do and how did it go?
Any description!
It means doing the opposite of what the emotion wants us to do. For example, walking up to a snake at the zoo instead of running away from it. This helps us by changing our mood (maybe interested instead of scared) and tests if our thoughts about the situation are accurate.
What is the All or Nothing Thinking Trap? You can either give a definition or an example.
When we think something is either all good or all bad OR when we think in extremes.
Ex: I either get all As or I'm stupid
What is a new thought given this information:
Thought: Snakes will kill me.
Evidence for: Some snakes can hurt me. I've heard of people being hurt by snakes.
Evidence Against: Some snakes are not dangerous. I know people that have pet snakes. Snakes are more scared of us than we are of them.
Something similar to: Some snakes can hurt me but not all. It is rare to find snakes that will kill you and more likely to see non-dangerous snakes. Even if I did see a snake, it is likely that it won't bite me because it wants to get away from me.
Brainstorm some solutions to this problem:
I'm failing a class right now and I need to get my grade up so I don't get grounded.
Study
Ask the teacher for help
Ask a friend or caregiver for help
Do extra credit
Cheat on the test
anything else that would solve the problem!
Why is it important that we practice accepting our emotions and physical sensations?
Emotions are normal, natural, and harmless. Accepting or tolerating our emotions helps us move through life WITH them instead of spending energy fighting against them. It also allows us to choose helpful behaviors instead of emotional behaviors.
Give an example of a time you changed your behavior and what happened
Any example that answers both parts: what you changed and what happened
We don't need to keep all of our thoughts. What are two questions we can ask about a thought to determine if we want to keep it or change it.
Is it true?
Is it helpful?
Describe a time that you evaluated a thought you had. What was your new thought at the end.
Any description!
What are some pros and cons for this situation:
Problem: I feel sick every morning when I get ready for school and I don't want to go. However, I could get grounded if I don't go to school.
Possible Solution: I can tell my Mom that there is NO WAY I am going to school unless she agrees to pick me up early.
Any reasonable pros and cons