Cognitive Triangle
What are the three parts of the cognitive triangle?
Thoughts, feelings/emotions/behaviors/actions
What are the three parts of the circle of control?
Out of control, influence, in control
What is radical acceptance?
Complete and total acknowledgment of something without trying to fight it.
How can perfectionism negatively affect your grades?
We can over think to try and get it "exactly right" and end up running out of time and getting a 0.
What is a cognitive distortion? Either the definition or an example of one.
Thoughts that are skewed, irrational, or bias that frame things in a negative way and often are not based on facts.
Types: ignoring the good, exaggerating, mind reading, fortune telling, negative labeling, setting the bar too high, "should statements."
"My friend gave me a look so she must hate me."
You have a presentation today in class and decide to skip (behavior). What is an example of a thought and feeling that might result in this behavior?
Thought: "I'm going to fail." "I'm going to throw up." "I can't do this."
Feeling: Panic, stress, worry, anxiety, fear
Influence
What part of the circle of control does radical acceptance focus on?
Out of control
What is something you have gratitude for?
Hot drink, good book, silly pet, the sun on your face, toes in the sand, belting out your favorite song in the car, etc.
What are the two types of motivation?
Intrinsic and extrinsic
What part of the cognitive triangle should we target to positively change the rest of the triangle.
Thoughts
What is an example of something in your control, something you have influence over, and something out of your control?
Control: my actions, my words, my effort, asking for help
Influence: friends' choices, trust others have in me, mood of my family, group projects
Out of control: weather, past events, laws, others thoughts
Name a barrier to being able to practice radical acceptance.
You don't want to be seen as giving in, approving or liking the situation
feeling anger or that it is unfair
Wanting to avoid pain or facing reality
When you're having trouble starting an assignment or task, what is a strategy you can use?
Remind yourself of your motivators or your "whys", break it up into small pieces, plan a reward for yourself, have something to look forward to after you finish, set a timer, visualize success.
What is an example of an automatic negative thought?
"I can't do this."
"My day is going to suck."
"I just know I'm going to fail."
What does reframing mean?
Thinking about a situation or experience in a different way that is more balanced or helpful.
What are the two steps of "productive worrying?"
1. Identify worry
2. Identify your next small step and when you will do it
Name a statement of acceptance ex: "Fighting reality only increase my suffering."
"This is reality even if I don't like it."
"Some things are just outside of my control."
"It is what it is."
"It's no use fighting the past."
"The present is the only moment I have control over."
How can practicing gratitude regularly improve your health?
Gratitude can rewire your brain to not just focus on the negative. Can improve depression
Can improve your cardiovascular health and lower cortisol/stress. Releases "feel good" chemicals
Which boundary do you have if you are communicating with someone assertively?
A. Porous
B. Rigid
C. Healthy
C. Healthy
Reframe this thought and explain how feelings and behavior might change: "Coming to school is a waste of time."
Reframed thought: "If I go to school now, I can graduate and do what I want later."
Feeling: Motivated
Behavior: I come to school more often but not everyday.
How can the "circle of control" be used as a tool to improve your mental health?"
It can help by focusing energy to what you can control and getting you out of the "stress trap" and worrying and worrying about what you cannot.
Resistance is the opposite of acceptance. What is one statement, one feeling, and one behavior that shows someone is resisting and not able to accept something?
Statements: "This shouldn't be happening." "It's not fair." "Why me?" "I can't stand this." "I refuse to accept this."
Feelings: anger, shame, fear, sadness, hopelessness
Behaviors: avoiding the situation, trying to control others, numbing/escaping, shutting down, complaining repeatedly, blaming others
"Today is a beautiful day but I cannot see it." Explain this quote using a therapeutic lens ;)
When we are not present or are too focused on the negatives, we can miss the positive things around us. We forget to practice gratitude even when things are bad.
Explain what growth mindset is
The thinking that you can get better at things through practice, hard work, and perseverance. "YET!"