4x4 BREATHING & 5 SENSES
How long do you hold your breath during 4x4 breathing?
4 seconds.
Is positive self talk a CBT or DBT skill?
CBT
What does cognitive mean?
OUR THOUGHTS
True or false, POPS is a problem-solving skill.
TRUE! POPS helps us solve our problems.
Would you rather have dessert for breakfast every day or breakfast for dessert?
WONDERFUL!
What are the 5 senses?
Sight, Taste, Smell, Touch, Hearing
What is self talk?
It’s the way we talk to ourselves in our head
What are the three types of ANTs we talk about with cognitive distortions?
Worry ANT, Negative ANT, Big Problem ANT
True or False, when listing our options, we are only allowed to list helpful options.
FALSE! We should list all of our options, helpful and unhelpful
If you could have any magical power, what would it be?
WOAH, AWESOME!
True or False, you can only use 4x4 breathing at home?
FALSE! You can use it anywhere!
Give an example of cheerleader statement.
"You got this" or "You can do this" or "You're trying your best"
What behaviors might you be having if you're experiencing a big problem ANT?
yell, rip things up, throw things, hit, run away, etc.
IF we're having trouble falling asleep, what are three options we could do to help us solve that problem?
Possible answers: read a book, listen to music, use a skill, ask parents for help
Would you rather speak every language in the world or talk to animals?
REALLY?!?
What shape can you trace as you are using 4x4 breathing?
Square
What are the two types of ways that we can practice positive self talk?
Cheerleader statements and listing things I'm good at or like about myself
Name three coping skills that you can use to help fight off your ANTs?
Positive self talk, growth mindset, DISTRACT, lemons to lemonade, STOP, etc.
What does every letter of POPS stand for?
Problem- identify the problem
Options- list all your options
Pick one- pick one of your options
See if it works- See if your option helped solve your problem
If you could choose one food to rain from the sky what would it be?
YUM AND COOL
What is one way you can use each of your 5 senses to lower your mood rating?
Example for Sight, Taste, Smell, Touch, Hearing.
How does replacing our ANTS with positive self talk statements affect our CBT triangle?
It helps us feel more pleasant emotions and have expected actions.
Explain cognitive distortions in your own words?
Great job explaining!
Think of a problem you have had before, and use POPS to work through that problem.
GREAT ANSWER!!
If you were given a million dollars and had to spend it all in one week, what would you buy?
AMAZING!