Behaviors Module & Goal Setting
Draw and explain the CBT triangle!
*Draw the triangle correctly
*Correctly label the points
*Explain how they are connected
Avoiding, Withdrawing, Overthinking
What are the 4 Healthy Habit areas?
Exercise, Sleep, Eating, & Homework
What is an example of a pleasant activity?
Any pleasant activity
What are the 4 types of interpersonal communication?
Passive, Aggressive, Passive-Aggressive, & Assertive
Explain/draw the downward spiral and positive spiral.
*Drawing of the spirals
*Explain how one moves up and down the spirals
TRUE OR FALSE: Not talking about your feelings or problems is an example of withdrawing.
FALSE
Its actually avoiding.
Having a consistent bed time and wake up time, avoiding meals/caffeine/"wind up" activities before bedtime, use a relaxation skill before bedtime, avoiding naps, limiting caffeine, limiting screen time
Provide 3 Examples of Success Activities.
Working, volunteering, studying, learning a new skill, etc.
Name 3 pros and 3 cons of passive communication on your relationships.
Any pros/cons
What are the 3 categories of behavioral activation discussed in HEP?
Health Habits, Pleasant Activities, Success Activities
Ignoring texts, isolating in your room, and not talking to anyone are examples of which unhelpful coping behavior?
Withdrawing
What are 3 examples of healthy eating habits?
Aim for 3 meals a day plus 2 snacks or 4-5 small meals a day, eating breakfast, eating fruits, eating vegetables and protein, limiting sugar and caffeine, keeping a food journal, eating mindfully
What is an example of a helpful tool for planning out and following through with your behavioral activation goals?
Name 3 pros and 3 cons of aggressive communication on your behaviors.
Any pros/cons
What do each of the letters in S.M.A.R.T stand for?
Specific, Measurable, Attainable (or Achievable), Realistic, & Time-Oriented (or Timely)
What is an example of an avoiding behavior?
Not talking about your feelings or problems, procrastinating, not going to school, etc.
How do healthy homework habits impact mood? Identify 1 way to improve homework habits.
Homework habits impact your mood because getting behind in school causes stress, and it is hard to catch up.
Ways to improve include: predictable homework time, homework checklist, taking breaks, planner, etc.
What are 3 ways you can motivate yourself to follow through with your behavioral activation goals?
Rewards, Reminders, Pros & Cons
What is an example of passive-aggressive communication?
Sarcasm, silent treatment, talking behind someone's back, etc.
Create a behavioral activation goal with three SMART steps.
Any goal with 3 measurable steps
When you dwell on the same problems or worry endlessly about friendships, you are doing which unhelpful coping behavior?
Overthinking
Any examples of how exercise is beneficial for mood.
What is the definition of a barrier and 3 examples of how to reduce barriers?
Barriers are things that get in the way of reaching goals.
Ways to reduce barriers: asking for help, scheduling out time, identifying pros and cons, using rewards/reminders, etc.
What are the three steps in assertiveness?
Recognizing how you feel and how the other person feels, use and I-statement, ask for a course of action