Positive Self Talk
Is positive self talk a CBT or DBT skill?
CBT
What are examples of unhelpful communication?
Yelling, screaming, hitting, hiding, ignoring, etc.
What falls under the category of Feelings Mind?
ALL our emotions.
Explain radical acceptance in your own words.
Completely accepting things that are out of your control.
Would you rather be able to stop time or go back in time?
Fantastic
What is self talk?
It’s the way we talk to ourselves in our head
What are the three different communication styles? HINT: they are 3 different animals.
Aggressive tiger, passive turtle, assertive owl.
What falls under the category of Fact Mind?
Rules, expectations, facts.
Do people feel comfortable around us when we have big reactions to small problems?
No.
Would you rather vacation in the forest or the beach?
So cool
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
When we are communicating like a passive turtle, do others know what we need?
NO!
What word do we use to combine Feelings and Fact Mind into Wise Mind?
AND
Give an example of a big problem and a small problem.
Big: natural disaster, getting injured, being bullied at school.
Small: going to school, doing chores, doing homework, losing a game.
Share three positive words that describe yourself.
Interesting!
Give an example of cheerleader statement.
"You got this" or "You can do this" or "You're trying your best"
Which of the two communication styles are unhelpful?
Aggressive tiger and passive turtle.
Give an example of a wise mind statement you can use for school.
“I can feel nervous AND still go to school on time”, “I can feel annoyed AND still do homework”.
What is something we might say to show we are using radical acceptance?
“I can accept this even if I don’t like it”, “I can let this problem go”, “this is how it has to be right now”.
If you had a million dollars, what would you spend it on?
Good money
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.
Give an example of communicating like an assertive owl.
Ex: asking for help, using a DEAR, calm voice, calm body, using a skill.
Give an example of a wise mind statement.
“I can feel sad AND still do my chores”, “I can feel angry AND still ask for help”.
What should our actions/body look like if we are using radical acceptance?
Calm body, following directions, showing expected behaviors, using skills.
If you found a new animal, what would it look like?
WOWZA