Emotions
What are the 4 colours of the emotion zones?
Blue, Green, Yellow and Red
What are the parts of the CBT (Thought) triangle.
Thoughts, feelings and behaviour/actions
It is never my fault! They were bothering my friend so I had to hit them! They deserved it!
Which ANT am I?
Blaming Betty
Create a new thought to challenge the statement.
It is never my fault! They were bothering my friend so I had to hit them! They deserved it!
"I shouldn't have hit them. They were being mean but I could have called the teacher. They didn't deserve to be hit"
What is something you can do to calm down when we are feeling angry?
Take deep breaths and count to 10
Walk away and play something else
Ask for help from an adult
When I am in this zone I am feeling sad. I find it hard to get up and get moving.
What zone am I? What other emotions might I feel?
Blue - Bored, tired, lonely, we have low energy
What is an example of the fight response?
Yelling, arguing, using mean words, fighting
Why does he get to have extra time on the Chromebook in class! I should have the same amount of time, it's not fair!
Which ANT am I?
Not Fair Frank
Create a different thought to challenge this statement.
Why does he get to have extra time on the Chromebook in class! I should have the same amount of time, it's not fair!
"I don't know why they get extra time. They might need extra help or be doing homework. Complaining probably won't get the teacher to give me more time."
How can I use my self talk to cope with a difficult situation?
Remind myself of my strengths, tell myself I can cope
"This might be difficult right now but I can handle it and ask for help if I need."
"Even though I didn't do as well as I hoped, I know I can study and do better next time."
In this zone I am feeling calm and good. I feel like I can learn and focus.
What colour zone am I? Can you name any other feelings?
Green - our "optimal" zone, We feel okay, happy, ready to help.
What is an example of the flight response?
Running away, avoiding, distracting
The whole weekend was ruined because I didn't get to have extra time on my tablet. It was terrible.
Which ANT am I?
Filtering Freddy
Create a statement to challenge the thought.
The whole weekend was ruined because I didn't get to have extra time on my tablet. It was terrible.
"Even though I didn't get as much time as I wanted on the tablet the weekend still had fun parts. I got to play outside and I did talk to my friends while I was on the tablet."
What are the parts of an "I message"
I feel (name the emotion)
When (be specific about the action)
because (why does it feel this way)
Please (ask for what you need)
When I am in this zone I am have a bit more energy and start to lose a bit of self control.
What zone am I in? What other emotions might I feel?
Yellow - I start to notice an increase in energy. I might feel silly or goofy and hard to sit still. I might also feel nervous, anxious or worried
What is an example of the freeze response?
Shutting down, feeling slow and low energy "saying I don't know"
Mom never lets me stay up late. She never listens to me she always forces me to go to bed and does things without me I am never included.
Which ANT am I?
Overgeneralizing Ollie
Create at thought to challenge this thought.
Mom never lets me stay up late. She never listens to me she always forces me to go to bed and does things without me I am never included.
"Mom does listen to me sometimes. And she does include me during the day. She just wants me to get enough sleep."
How can use express your feelings in this situation using a skill.
Someone in your class won't let you play during the soccer game and says that you're not that good and that's why they don't want you to play.
I feel (hurt, sad, angry) when you exclude me form the game and say I am not good. Please give me a chance to play.
When I am in this zone I lose my self control. I get so angry and feel like I can hit someone.
What zone am I in? What other emotions might I have?
Red - I am having really intense emotions and can't control my actions. I'm furious, mad or even terrified.
What does the three F's stand for? What happens when we "flip our lid"
Our thinking brain goes offline and we go into our stress response
Fight, Flight, Freeze
How do we challenge our ANT buddies? what should we look for?
Look for evidence!
Is this thought a fact or opinion?
Is there anything else that can be true?
Is thinking this way helpful? Does it make me feel good?
What does T.H.I.N.K stand for? When doe we need to use it?
Is it ... True, Helpful, Inspiring, Needed, Kind.
When we have a thought, if we answer "no" to any of these questions we do not need to hold onto the thought or say anything.
You are spending the weekend at dad's house and start to feel sad because mom isn't with you.
Use a coping skills to deal with this situation.
I feel sad when I am at dad's because I miss spending time with mom. Can I call her to talk to her?
Talk about nice memories with mom or look at pictures.