PST
What is positive self-talk?
Positive self-talk is the kind words or supportive thoughts we say to ourselves.
Explain what "my brain is like a muscle" means
It means that the more I practice and try, the stronger my brain gets. Just like muscles, my brain can grow and learn new things.
How many hours of sleep are recommended for people aged ~11-14? And how long before bed should you turn off screens?
Approx. 10.5 hours a night! And turn off screens at least 1 hour before bed :)
What is the CBT version of STOP?
STOP Change the Channel
New York
Here is an ANT:
“There’s no way I can do this.”
Write a positive self-talk statement that could help you feel more supported.
“I can get through this even if it’s hard.”
OR
“I’ve handled hard things before.”
OR
“I can ask for help and keep trying.”
When should you use the Growth Mindset skill?
You should use it when something feels hard, frustrating, or when you feel like giving up.
Why is it important to be open and honest with your doctors?
Doctors can only help you if they know the full picture about your health, symptoms, or challenges. Being honest helps them give the right treatment, advice, or support so you can feel better and stay healthy.
What do the letters in the DBT version of STOP stand for?
Stop! Don't move a muscle/freeze your body
Take a step back
Observe the situation
Proceed mindfully/make a helpful choice
What is the most popular New Year's resolution from the past 5 years?
to "exercise more"
Think of a difficult situation in your life when you can use PST
Therapist will determine if the answer is correct!
What is a fixed mindset, and what is one example of a fixed mindset thought (ANT)?
A fixed mindset is when you believe you can’t get better or learn new things.
An example is: “I’ll never be good at this” or “I can’t do this.”
Explain what it means to eat "mindfully" and why it is important.
Eating mindfully means paying full attention to your food while you eat—focusing on the taste, texture, smell, and how your body feels as you eat. It’s important because mindful eating helps you recognize when you’re hungry or full, enjoy your food more, and make helpful choices, which supports both your physical health and emotional well-being.
What are racing thoughts, and how can you use CBT STOP to help?
Racing thoughts are thoughts that keep popping up in your mind over and over. They can make you feel stressed, angry, or frustrated, and might cause you to act without thinking.
One way is to visualize a stop sign to pause the thoughts. Another way is to "change the channel" in your brain by thinking about something else you enjoy/something pleasant.
In Spain, what fruit do people traditionally eat 12 of, one for each stroke of midnight?
Grapes
Explain how positive self talk impacts the CBT cycle
You replace ANTs with PST statements and it leads to a more balanced/helpful way of thinking!
Change this fixed mindset thought into a growth mindset thought:
“I don’t want to try because I’ll make a mistake.”
“If I make a mistake, I can learn from it and get better.”
OR
“Mistakes help me learn.”
What are the two types of self care? Give an example for each and explain how they both can impact your physical and mental health.
Hygiene and Hobbies! Therapist will determine if examples are correct :)
Think of a difficult situation from your own life where you did use or could have used CBT STOP.
Therapist will determine if answer is correct!
There is a famous song that people sing/play when the clock strikes midnight on NYE called “Auld Lang Syne”. The name of the song has it's roots in the Scottish language. We will play the song for you - what do you think the title means and what the song is about?
The title translates to “Time gone by”. Since the song emphasizes friendship and parting with the past, Auld Lang Syne is perfect for New Year’s Eve, as it encompasses everything the holiday stands for (saying goodbye to one year so that another can begin).
Do you have to believe the PST statement for it to impact your CBT cycle? Why?
PST can still change the CBT cycle even if you don’t believe it yet because it interrupts negative thoughts and helps lower strong emotions, which can lead to healthier actions. Over time, those actions create new experiences that train your brain to respond more kindly and make the statements feel more believable.
Think of a personal example when you used/could have used Growth Mindset. Using your personal example, how does using Growth Mindset impact your CBT cycle?
Therapist with determine if the answer is correct!
Name each letter of SEEDS and give a personal example for each one.
Therapist will determine if the answer is correct!
Think of a difficult situation from your own life where you did use or could have used DBT STOP.
Therapist will determine if answer is correct!
TEAM V TEAM QUESTION: The famous ball drop on New Year's Eve features a ball that drops at midnight. This year's ball is made up of 5,280 crystals and LED light pucks, and is 12.5 feet in diameter. How much does the ball weigh? The closest guess wins!
12,350 pounds - this is the heaviest one to date!