Cognitive Triangle
Name the three parts of the cognitive triangle
Thoughts, Feelings and Actions/Behaviours
Using your creativity to draw, paint, or write
Healthy coping strategy
Name two self-soothing strategies for dealing with anxiety and stress
Hint: self-soothing strategies use one or more of your 5 senses!
Taking a bubble bath, having a shower, drinking hot tea, squeezing a stress ball, smelling a nice candle, using essential oils, chewing gum, wearing comfy socks or your favourite big sweater, etc
Name one thinking trap
All or nothing thinking. Should thinking. Fortune telling. Mind reading. Jumping to conclusions. Blaming. Labeling. Catastrophizing. Personalization. Overgeneralizing.
Anxiety doesn't happen to a lot of people.
False. It is one of the most common (some say #1) reason people seek mental health support.
Sara's mom just told her that her best friend is moving away. How might she think, feel and act? Explain how they are connected.
She may feel very sad or angry. She may think negative thoughts or get stuck in thinking traps (ex. "I will never see my friend again"). She may act out her feelings: cry, hide in her room, shout at her mom.
Skipping meals or eating junk food in secret
Unhealthy coping strategy
What is box breathing? How do you do it?
Box breathing is a calm-down strategy. You inhale for 4 seconds, then hold for 4 seconds, then exhale for 4 seconds and hold for 4 seconds. You do this at least 3 times.
Name one way in which you practice being a balanced thinker
3Cs (catching and challenging unhelpful thoughts). Bossing back anxious thoughts. Positive self-talk.
Everyone copes with stress differently
True
What part of the cognitive triangle do we have full control over and can try to change?
Thoughts, feelings and/or behaviours.
Thoughts and behaviours.
Sleeping all day
Unhealthy coping skill
What's your favourite relaxation strategy? Explain what it is and why it works for you.
Free response and explanation
Maddy is starting a new school and does not know anyone. They stand alone at recess. They think "no one is coming up to you because they think you're weird". Is this a helpful thought? How would you change it?
Not helpful. "No one is coming up to me because they don't know me, or maybe they are shy. I can try to say hello to someone, or find someone else standing alone"
All stress is out of your control
False
Dylan won first place in the track and field meet. Their sister Savannah didn't place. Fill in the blanks:
Dylan thinks _______________________. They feel ___________________ and then they __________________________ (behaviour).
Hint: it's okay to have multiple responses for each part the cognitive triangle (sometimes life gets complicated!)
Dylan thinks I'm awesome, yes! I did it, I can't wait to tell my parents; oh no, Savannah didn't place, she is probably upset, i wonder what I can do to make her feel better. They feel proud, happy, excited; worried, sad and then they smile, hug their parents, wear their medal; give their sister a hug, tell her she tried hard, offer to do something that will make her feel better (behaviour).
Closing your eyes and focusing on your breathing
Healthy coping skill
Mindfulness is about being in the ___________ (past, present or future) moment. Mindfulness helps ___________ (increase or decrease) stress. We can practice mindfulness by ______________ (suggest a way to practice mindfulness).
Present. Decrease. Mindful colouring, meditation, mindful breathing, grounding strategies.
It can be tough to be a balanced thinker all the time. We all fall into thinking traps. Name a thinking trap you fell into this week. Did you catch your unhelpful thought? What did you do about it?
Free response
No one can help you with your anxiety. It's not worth asking.
False
Choose one moment where you felt big emotions, positive or negative, this week. Illustrate what happened using the cognitive trinagle.
Thoughts...
Feelings...
Actions...
Pretending the problem doesn't exist
To get the whole 500 points, explain why you think people sometimes pretend a problem isn't there or ignore problems
Unhealthy coping skill
People sometimes ignor their problems or pretend like they do not exist because if they think about it or face it they will have to experience negative feelings. We often try to run away from hard feelings even though the only way to feel better is to face them!
Can you name a grounding strategy that asks you to use all 5 senses?
For an extra 100 points, demonstrate how you use the strategy.
5-4-3-2-1
When we don't practice balanced thinking, our anxiety and stress _________ (increases or decreases). When this happens, we feel out of control of our feelings and can act in hurtful ways to ourselves and others. Can you think of two hurtful or probloematic things that someone might do if they get really anxious or stressed?
Stop paying attention in school. Ignore the problem. Yell at someone. Be unkind. Become physically aggressive when upset. Hide or run away. Not talk to anyone.
Stress is sometimes a good thing
True