Stress
Name one way to manage stress
listening to music, hobbies, excercise, etc.
Name one way to build relationships
Join clubs, volunteer opportunities, church groups, etc.
Name the three parts of the CBT triangle
Thoughts, Feelings, Actions
What is the Window of Tolerance?
our ‘okay zone’ - it’s the range where we feel calm enough to think clearly, manage our emotions, and respond calmly and thoughtfully.
How are you doing today?
Good, well, great, happy, awesome, etc.
(Any other response is wrong!)
What is Box Breathing? (Show technique)
Breathe in for 4 seconds
Hold for 4 seconds
Breathe out for 4 seconds
Hold for 4 seconds
What is social isolation?
A person has minimal contact with others and limited social interaction
What are emotions?
Your body's natural response to what is happening around you. How you are feeling about a situation. They affect your thoughts, behavior, and even physical health
define hyperarousal
This is our fight or flight state. This is more of a high energy state. We could feel angry and feel the need to attack, confront, or dominate a situation
or
We could feel anxious and feel the need to run, hide, or avoid a situation
What is your favorite way to calm down, get yourself grounded?
name the three types of stress
positive, tolerable, and toxic
What is the difference between social isolation and loneliness?
Social isolation is objective. Someone can objectively have very few friends and social connections
Loneliness is subjective. Someone can feel lonely all the time even if they have many friends
True or false? There are such things as bad emotions such as anger, guilt, shame, fear, etc.
False! There are no "bad" emotions. All emotions are valid. It's what we do in response to our emotions that can be considered bad
Define hypoarousal
This is our freeze or shutdown state. We could feel tired, numb, depressed, unfocused, etc. in a state of hypoarousal
The person with the lowest amount of screen time gets this
>:)
Name one way stress affects the body
brain: difficulty thinking, brain fog, anxiety
skin: hair loss, acne, dry skin
gut: nausea, bloating, pain and discomfort
etc.
What is the foundation of our house of beliefs?
Values
Give an example of unhelpful thinking and how that might impact our emotions and then our actions
Ex. "I failed this exam so I'm a failure"---> Start feeling depressed---> Cry
There is fight, flight, and freeze. What is the positive version called where we are more grounded and ready to respond to a challenge? (Hint: it also starts with an F)
Face
Who is in your social support network?
Friendship is magic
What is mindfulness?
focusing awareness in the present moment while acknowledging and accepting one's feelings, thoughts, and bodily sensations
Why is it important to have real-world connections?
Real connections with safe, nurturing, supportive people and being involved in positive activities in our communities (i.e. volunteering, being in sports) helps build resilience, establish healthy development, and overall well being
Give an example of helpful thinking and how that might influence our emotions and actions
How can you increase your window of tolerance?
Meditating, listening to music, breathing techniques, talking it out with a friend, physical activity, creative outlets
Tell us a time where you had a situation that you had to change your thoughts, feeling, or actions to have a more positive perception of a situation
share your story