4x4 Breathing and 5 Senses
How long do you hold your breath during 4x4 breathing?
4 seconds.
Is growth mindset a CBT or DBT skill?
CBT
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"
What are examples of unhelpful communication?
Yelling, screaming, hitting, hiding, ignoring, etc.
What is your favorite Halloween candy?
YUM!
What are the 5 senses?
Sight, Taste, Smell, Touch, Hearing.
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.
When we are asking for what we need, should it be realistic?
YES
What are the three different communication styles? HINT: they are 3 different animals.
Aggressive tiger, passive turtle, assertive owl.
What are you dressing up as for Halloween this year?
True or False, you can only use 4x4 breathing at home?
FALSE! You can use it anywhere!
Give an example of two things now, that you couldn't do a year ago.
Ride a bike, multiplication, read, other appropriate answers accepted.
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.
When we are communicating like a passive turtle, do others know what we need?
NO!
Do you like scary movies????
ooooo!!
What shape can you trace as you are using 4x4 breathing?
Square.
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.
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
Which of the two communication styles are unhelpful?
Aggressive tiger and passive turtle.
Out of these activities, which is your favorite?
1. Trick or treating
2. Bobbing for apples
3. Carving pumpkins
4. Halloween parties
Fun!
What is one way you can use each of your 5 senses to lower your mood rating?
Example for Sight, Taste, Smell, Touch, Hearing.
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"
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"
Give an example of communicating like an assertive owl.
Ex: asking for help, using a DEAR, calm voice, calm body, using a skill.
RIDDLE: what is a ghosts favorite dessert?
I-scream!