Coping skills
What are 5 different ways to help yourself calm down?
-Deep breathing
-Grounding
-Counting to 10
-Take a break
-Talking to someone you trust (parent, teacher, friend)
-Going for a walk
-Playing with your pet
-Drawing
-Singing
-Dancing
Which country consumes the most chocolate per capita?
Answer: Switzerland
What does CBT stand for?
Cognitive Behavioral Therapy
Name 4 cognitive distortions
All or nothing thinking, Mental filter, personalization, Mind reading, Fortune telling, Magnification, Minimization, Should statements,
What goes up but never comes down?
Your age
How do you know when to use a coping skill?
It is different for everyone but sometimes you can tell by taking your temperature, thinking about what you are telling yourself, how your body feels, what other notice.
What was the first soft drink in space?
Answer: Coca Cola
Cognitive Behavioral Therapy believes that it is our thoughts that impact how we feel, not the events themselves. True or False
TRUE
Explain the cognitive distortion of Mind reading and give an example of a time you did this in a negative thought.
Mind reading is assuming people are reacting negatively to you, without any proof.
David’s parents have three sons: Pete, John, and what’s the name of the third son?
david
Right now use a grounding exercise: Look around the room and name objects you can see following the colors of the rainbow 🌈 : Red, blue, green, yellow, purple, orange.
Were you able to do anything but look for the colors!? Thats right grounding helps us clear our thoughts out and return to the present moment.
How many hearts does an octopus have?
3
What are the 3 C's of CBT?
Catch it
Check it
Change it
When you ignore the positive and only focus on the negative.
What is black when it’s clean and white when it’s dirty?
A chalkboard
Why do coping skills not work sometimes and what should we do when they dont?
Sometimes they dont work because you are too overwhelmed and you just need time. You can reach out to a friend or someone you love to stay with you til you feel better.
What language has the most words?
English
Using the list of cognitive distortions!!!
Should statements are self critical or show how you think the world and order of things "should be." They are bad because it shows that you are beating yourself up and by thinking you could have done more.
What gets bigger when more is taken away?
A hole
What is fight, flight, and freeze? How does it impact someone's body?
It is the automatic response that your body has to a PERCEIVED threat. Heart races, blood and oxygen go to hands and feet to get ready to run or fight.
What’s the hardest rock?
a diamond
CBT is the MOST effective treatment for depression and anxiety. True or False
True
Name all of the Cognitive Distortions
AON, MF, OG, Jumping to conclusions (MR/FT), SS, (Self-blame, other blame), Emotional reasoning, discounting the positives, (magnification minimization), labeling.
What invention lets you look right through a wall?
a window