CBT Triangle
What are the 3 pieces of the CBT triangle?
Thoughts, feelings, behaviors
What is the name for something that you do to make yourself feel better when you are upset?
A coping skill
People will judge me for talking in class.
People will probably not really judge me for talking in class.
How is anxiety helpful to Riley?
Anxiety can motivate Riley to complete tasks and plan ahead.
What is an easy step you can take to work up to ordering at a restaurant?
Watching someone else order, imagining yourself ordering, practicing ordering with your parents or a friend
What is the main idea of the CBT triangle?
That thoughts, feelings, and behaviors all influence each other. Negative thoughts can trigger negative feelings and behaviors; positive thoughts can trigger positive feelings and positive behaviors. :)
Creative, artistic
I am not good enough at gym class.
Not everyone is good at gym class and that's okay. Everyone has different things that they are good at and bad at.
How can anxiety be harmful to Riley?
Anxiety can be harmful to Riley by causing her to overthink, stress too much, and panic about situations that most likely will not come true.
What is a difficult step you can take to work up to giving a presentation?
Practicing the presentation with a friend, giving the presentation to a parent, practicing giving the presentation in the mirror
The CBT Triangle can help us to understand our ____, ____, and ____ in different situations.
________ is a coping skill that involves being present in the moment, paying attention to the sounds, sensations, and sights around you, while focusing your breathing.
Mindfulness
I don't have anything interesting to say.
Someone might find what I have to say really interesting!
What did Riley experience during her last hockey game when she was in the penalty box?
A panic attack
Why are small steps easier than big steps when trying to accomplish a goal?
Small steps make it easier and more likely that we will keep trying to reach our goals.
A girl is afraid of talking in class. What is a behavior that might accompany her fear of talking in class?
Not raising her hand, not thinking about the questions the teacher is asking, looking down to avoid being called on, not discussing answers with her assigned group, getting up and going to the bathroom during class discussions
This is a breathing technique used as a coping skill where you breathe in for four seconds, hold your breath for four seconds, and breathe out for four seconds.
Box-breathing
If I say something wrong, I will embarrass myself.
Everyone says wrong things sometimes and the embarrassment does not last forever.
Riley used a ______ to calm herself down while she was in the penalty box when she said, "I am a good person."
A mantra
How can other people help us to reach out goals on the exposure ladder?
Our friends and family can help us practice scenarios that make us anxious so that we can become less anxious. They can provide comfort if we are scared while also challenging us to face our fears.
A boy is afraid of joining conversations. What behaviors may accompany these feelings?
Sitting alone, being quiet, avoiding groups of people
Name one way other people can be a coping skill to help you manage your stresses?
You can talk to family and friends about how you are feeling. Family and friends are safe people to talk to. Family and friends know you and care about you and won't judge you. Family and friends are easy to talk to.
I am a failure.
Doing bad at something does not make me a failure. Making mistakes is part of learning and growing.
What character helped to stop the anxiety tornado in the movie Inside Out?
Joy
True or false: Following the exposure ladder can make us feel less anxious about certain situations?