4x4 Breathing
& 5 Senses
& 5 Senses
How long do A squareyou hold your breath during 4x4 breathing?
4 Seconds
What are cognitive distortions?
Cognitive distortions are really big ANTS. Thoughts that make us think they are true and make us feel “stuck”.
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"
Is growth mindset a CBT or DBT skill?
DBT
"I am learning skills to help me be in control of my voice and body"
Tubular!
What are the 5 senses?
Sight, Taste, Smell, Touch, Hearing.
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.
When we are asking for what we need, should it be realistic?
Yes
What does, "my brain is like a muscle" mean?
It means, we can exercise our brain like other muscles in our body by challenging it with difficult situations to grow and get stronger.
Would you rather have dessert for breakfast every day or breakfast for dessert?
NOM NOM!
True or False, you can only use 4x4 breathing at home?
FALSE! You can use it anywhere!
What words might we use to describe “nothing” thoughts?
Nothing, never, no one
What should our reaction be if the listener says "no"?
Still have a calm body and accept the "no", we can use radical acceptance, 4x4 breathing, lemons to lemonade and positive self talk.
Give an example of two things now, that you couldn't do a year ago.
Ride a bike, multiplication, read, other appropriate answers accepted.
Would you rather have one giant eye or two noses?
Awesome!
What shape can you trace as you are using 4x4 breathing?
Square.
What words might we use to describe “all” thoughts?
Everything, everyone, always
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
If we replace our ANT with a growth mindset statement, how does that make us feel? Ex. If I think "This will take hard work, but I can keep trying!", how does that make me feel?
Happy, calm, excited, proud, motivated, encouraged.
If you could choose one food to rain from the sky what would it be?
Fantastic!
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 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!)
Use a DEAR to ask a therapist for a break.
"The situation is I am at Compass, I am feeling nervous, can I please take a break? Thanks for listening"
Turn this fixed mindset statement into a growth mindset statement. "I am not in control of my voice or body"
"I am learning skills to help me be in control of my voice and body"
If you wanted to make everyone on the planet smile, what would you do?
Cool!