Cognitive or Thinking Patterns and Awareness
What is the shortened abbreviation for an "automatic negative thought"
What is an ANT ?
What should you do if the person looks bored or distracted?
Answer: Ask, “Am I going on too long?” or “Want to talk about something else?”, consider changing the topic
Prompt: Speaking in a way that avoids expressing your own needs or feelings.
What is passive communication?
What is a “win-win” solution?
Answer: A solution where both sides get some of what they want.
A technique where you intentionally tense and then relax specific muscle groups in a systematic way to relieve physical tension and promote relaxation
What is progressive muscle relaxation?
Biased or unhelpful thinking patterns that tend to be overly negative and impact emotions, behaviors, and overall well-being.
What are automatic negative thoughts?
Eye contact, body language, and facial expressions are examples of verbal or nonverbal communication?
What is nonverbal communication
Prompt: Expressing your thoughts, feelings, and needs clearly and respectfully way.
What is assertive communication?
Name one way to stay calm during a disagreement.
Answer: Take deep breaths / count to ten / take a break.
This coping strategy helps bring oxygen to the brain and reduces the physical stress response
What is deep breathing or diaphragmatic breathing?
Making things bigger than they are, such as not doing well on a test and thinking you won't get into college and have a successful life, is an example of what ANT?
What is magnifying or catastrophizing?
What is an example of a good conversation starter with a peer on a Friday?
Do you have any plans over the weekend?
Prompt: Expressing yourself in a forceful, disrespectful, or hurtful way.
What is aggressive communication?
Why is it important to focus on the issue, not the person?
Answer: It keeps the conversation respectful and less personal.
A way to calm our thoughts when we speak to ourselves (not out loud necessarily)
What is self-talk
Dealing with possible irrational or negative thoughts by acting as a defense attorney, prosecutor, and judge, to compare evidence for and against a single thought.
What is putting thoughts on Trial?
What’s one sign of weak social skills in conversations?
Answer: Interrupting, ignoring others’ feelings, only talking about what you like, not looking at the person
Why is assertive communication considered the healthiest style?
Answer: It helps you express yourself while respecting others.
What does it mean to “listen actively” during a conflict?
Answer: Paying full attention, making eye contact, and responding thoughtfully.
A coping strategy that has you focus on your five senses (seeing, hearing, touching tasting, smelling)
What is grounding?
This type of automatic negative thought assumes what someone else is thinking.
What is Mind Reading?
Role-play scenario: Your friend keeps talking and doesn’t let you respond. What can you say?
Answer: “Can I share my thoughts too?” or “I’d like to say something.”
Give an example of a passive, aggressive, and assertive response to someone cutting in line.
Answer: Passive: say nothing;
Aggressive: yell at them;
Assertive: calmly ask them to go to the back of the line.
What is one strategy to de-escalate an argument?
Answer: Speak in a calm tone, use “I” statements / walk away if needed.
Why is it important to practice coping strategies before you need them?
Answer: So they’re easier to use when you’re upset.