Positive Self-Talk
Is Positive Self-Talk a CBT or DBT skill?
Hint: this skill has a lot to do with our thoughts..!
CBT
What are cognitive distortions?
They are really big ANTs. Thoughts that make us think they are true and make us feel "stuck."
What are the 3 different communication styles?
Hint: they are 3 different animals
Aggressive Tiger
Passive Turtle
Assertive Owl
Name 2 unhelpful ways to communicate and 2 helpful ways to communicate.
Unhelpful: yelling, screaming, hitting, kicking, ignoring, refusing to participate, demanding things.
Helpful: using DEAR, asking for help, using kind words, accepting "no."
If you could have any magical power, what would it be?
Oh yeahh, that'd be so cool.
What is self-talk?
It's the way that we talk to ourselves in our head.
What is All-or-Nothing thinking ?
All-or-Nothing thinking happens when we think in extremes such as "everything stinks!" or "nothing goes my way!" --most All-or-Nothing thoughts are NOT 100% true, and we can use balanced thinking to make these thoughts more realistic.
What are examples of unhelpful communication?
Yelling
Screaming
Hitting
Hiding
Igorning
What does DEAR stand for?
D: describe the situation
E: express your emotions
A: ask for what you need or want
R: reward the listener
Nice job!
What are the 2 types of ways that we can practice positive self-talk ?
Cheerleader statements AND listening things I'm good at or like about myself.
What words might we use to describe "nothing" thoughts ?
Nothing
Never
No one
Passive Turtle
When we are asking for what we need, should it be realistic?
YES
If you could choose one food to rain from the sky, what would it be?
yummmm
Give an example of a cheerleader statement.
"You got this!"
"You can do it!"
"You're trying your best!"
"Go Harrison, Go!"
What words might we use to describe "all" thoughts ?
Everything
Everyone
Always
Aggressive Tiger and Passive Turtle
What should our reaction be if the listener says "no"?
We should still have a calm body and accept the "no", we can use radical acceptance, 4x4 breathing, lemons to lemonade, and positive self-talk.
If you wanted to make everyone on the planet smile, what would you do?
How does replacing our ANTS with positive self talk statements affect our CBT triangle?
Hint: think about the different emotions you will then feel..
It helps us feel more pleasant emotions AND have expected actions.
How can you turn this into a balanced thought? "My sibling never plays with me!"
Staff will determine appropriate answer (ex. "Sometimes my sibling plays with me, and sometimes my sibling doesn't play with me!")
Give an example of communicating like an assertive owl.
Using a DEAR statement
Calm voice
Calm body
Using a skill
Use a DEAR statement to ask an adult in the room for a break
"The situation is I am at Compass, I am feeling nervous, can I please take a break? Thank you for listening"
If you could hang out with any cartoon or movie cartoon, who would it be?
Nice choice!