Triangle
Name the three parts of the triangle.
Thoughts, Feelings, Actions
Name one way of combating unhelpful thoughts.
Ask yourself if there are other ways of thinking (is there another way to look at this?)
Look at what will happen (what is the worst/best thing that could happen)
Finding evidence for and against
What is the fight-flight-freeze response?
The body's response to stress or anxiety.
Deep breathing
Imagery
Progress Muscle Relaxation
Raven is walking down the hallway and someone bumps into her. What is a positive/neutral way to think about this situation?
Thought: It was an accident. Maybe they were in a hurry. There are too many people in the hallway.
What is a possible thought for the feeling angry in this scenario: Your brother breaks your XBOX controller?
I hate my brother!
He always does this!
What is 'flight' in the fight-flight-freeze response?
Run away, avoid
Our brain has the ability to create emotional reactions entirely off of our thoughts. If you think about the place hard enough you begin to have feelings you associate with that location.
What relaxation technique is this?
Imagery
True or false: Avoidance makes it is easier to engage in anxiety-provoking situations.
FALSE. According to the Cycle of Anxiety avoidance intensifies our anxiety making it harder to engage in the anxiety-provoking situation.
What is the purpose of using a Pros and Cons list?
To help determine the best possible action in the situation.
What are some common symptoms of anxiety?
Heavy breathing, sweaty palms, butterflies in stomach, heart rate increases
Which of these is considered an unhealthy coping skill?
A. Deep breathing
B. Isolating
C. Drawing
D. Talking to a friend
B. Isolating
What are the three parts to every problem?
What is an unhelpful thought?
What system is the body's natural relaxation system?
Parasympathetic Nervous System (PNS)
___________ sends messages to the brain to begin calming the body.
What relaxation skill is this?
Deep breathing
Draw and fill in the triangle for the following scenario:
You failed an important test.
Name one unhelpful thought you had today.
How does the sympathetic nervous system affect the body?
Heart rate increases, blood pressure rises, digestion decreases
During the fight-flight-freeze response, the tension in our muscles increases. This exercise teaches us to become more aware of this tension sow e can better identify and address stress?
What relaxation skill is this?
Progressive Muscle Relaxation