CBT
What is a thought?
Thoughts are what we say to ourselves in
our heads.
True or False: All of these are symptoms
of anxiety: sweaty hands, butterflies in
stomach, face turning red, and increased
heart rate.
True
Name one coping skill I can practice when
I am at a 9-10 on the thermometer with an
uncomfortable feeling.
Examples include getting active and
practicing belly breathing.
What is a feeling?
Feelings are words to describe our mood or
how our body feels.
True or false: It’s wrong to feel nervous,
anxious, angry, or sad.
False. There are no wrong feelings. We all
experience different feelings at different
times.
My favorite coping skill from my toolbox
is...
• Progressive Muscle Relaxation
(tightening and releasing muscles,
like squeezing a lemon)
• Alien Eating (mindful eating)
• Cloud Relaxation (visual imagery)
• Belly Breathing
• Getting Active
• Finger Maze
• Listening to music
• Other
What is behavior?
Behavior is what we do (run, skip, cry, yell,
etc.).
True or False: Our feelings of anxiety are
tied to the fight/flight/freeze system in our
brains.
True
What is the best thing I can do when I’m
feeling down and do not want to get out of
bed?
Get Active! Schedule and do fun activities
throughout the week to help yourself get
active and feel better.
How are thoughts, feelings, and behaviors
connected? Can anyone give an example
of each? Use the following situation: You
just found out you have a snow day.
Thought: “Hooray! I can sleep in and see my
friends.” Feeling: excited, happy. Behavior:
dance around, yell with joy.
What is an ANT?
An ANT is an Automatic Negative Thought.
These thoughts seem true, but often they
are not, or they are exaggerated. ANTs
make us feel sad, angry, or nervous. An
example of an ANT is, “No one wants to
play me.”
What does it mean to avoid? Is avoiding
helpful?
Avoidance is what we are doing when we
stay away from something. We especially
avoid situations that cause us to feel
afraid or uncomfortable. Avoiding can be
helpful at times when we need to protect
ourselves, but avoiding is not helpful if we
are staying away from something safe that
we want to do or need to do, such as going
to the dentist or doctor, participating in
school, or meeting new friends.
Name three emotion words that are
similar to angry.
Examples include: mad, furious, irritated,
annoyed, frustrated.
What are two questions I can ask myself
if I catch an ANT in my head and want to
have a more helpful thought instead?
Ask: “How do I know this is true?” “What is
the evidence?” “What would I tell my best
friend if they were having this thought?”
What can we do to help us stop avoiding
the things we want to do or need to do?
We can make a fear ladder and face our
fears!