Learnings
These are people, places, situations, memories, or things that create an unwanted emotional response
When practicing breathing techniques, this is what should move
Your stomach (belly breathing)
"I felt so awkward talking to the teacher. I am always so awkward."
Overgeneralization; All-or-nothing thinking
"My friend read my message and then didn't respond. They think I'm annoying."
"My friend is probably busy right now, they'll respond when they get a chance; maybe they need some time to decide how to respond."
This is Megan's favorite holiday
Halloween
Reframing our thoughts can help to change our _____ and _____
Feelings and behaviors
You can use this coping skill when you feel your heart is pounding fast, thoughts racing, or feel like you are losing control
Belly breathing, yoga, petting an animal, hugging someone, count to ten, take a walk, think of a funny meme, eat a healthy snack, blow bubbles, hug a stuffed animal, create something, dancing, crying, drink cold water, identify your emotions, listen to music
"My friend looked really angry and didn't say hi when I passed them in the hallway. They must not like me anymore."
Mind reading, personalization
"I got several answers wrong on the math test today. I'm never going to understand math."
"If I keep practicing, I will get better; I can ask for help on the things I struggle with."
Give four examples of coping strategies!
Belly breathing, yoga, petting an animal, hugging someone, count to ten, take a walk, think of a funny meme, eat a healthy snack, blow bubbles, hug a stuffed animal, create something, dancing, crying, drink cold water, identify your emotions, listen to music
Breathing techniques can help turn your _________ back online when you feel anxious, panicked, and overwhelmed
Thinking brain
These questions help determine if a thought is a cognitive distortion
THINK (Is this thought: true, helpful, inspiring, necessary, kind?)
"I shouldn't go to the party because if I go, everyone will ignore me."
Future telling
"A lot of people already finished the test. I should already be done by now."
"Everyone gets through tests at their own pace; I can take my time to make sure I do the best I can."
Megan has ___ cats
2
This is when you giving your full attention to the present moment and are aware of your thoughts, feelings, and behaviors.
Mindfulness
When using breathing techniques, your _____ should be longer than your ______
Exhales, inhales
Magnification, catastrophizing, mind reading
"Things never go my way."
"Things don't always go the way I want them to, but I can still find things to be happy and feel good about; sometimes things actually do go my way, even if they aren't right now."
This is a tool that can help you identify what you are feeling
The feelings wheel
Avoidance of social anxiety triggers that actually can make anxiety worse in the long run
Safety behaviors
What are four examples of breathing techniques?
Belly breathing, 4/7/8, triangle breathing, balanced brain breathing
"I should always say yes when a friend asks me to do something."
Should statement
"I know I'm going to have a panic attack if I go to the party so I should just cancel my plans now."
"I can practice my coping skills if I start to feel anxious and I can leave the party if it doesn't get better, but I should at least give it a try; I've been to these types of parties before and I haven't had a panic attack, I will probably be okay."
Megan is ___ years old
28