Thoughts
True or false: Thoughts one word most of the time.
False!
Feelings are most often one word (sad, happy, scared, mad)
Thoughts are (usually) more than one word. Example, "I know I can do this."
Name at least three unpleasant feelings.
Examples: Sad, Angry, Afraid, Nervous, Worried
Behaviors are _____.
a. a sentence/question
b. something you do
c. one word
b. something you do
What are the 3C's?
Catch It
Check It
Change It
Why is it important that goals are meaningful to us?
A meaningful goal is more motivating and we are more likely to do the work to achieve it.
Our thoughts can influence our _________ and __________.
Our thoughts can influence out FEELINGS and BEHAVIORS.
If someone says they need to talk to us later and we feel WORRIED, what might our thought be?
Examples:
"They are going to give me some bad news."
"I'm going to be in trouble."
"I did something wrong."
Give an example of a behavior someone that is feeling excited might do.
Possible answers: Jumping up and down, talking fast and loudly, Talking to a lot of people about it, Waving their arms around, Hugging people
True or false: Looking for "red flag" emotions or words such as "always, never, should" can help you "catch" your thought.
Unpleasant emotions can give a clue to check your thoughts and words such as "always, never, every, nobody, should, can't" can signal mistakes in thinking.
What is the difference between a long-term goal and a short-term goal in CBSST?
Long-term goals can take longer than 7 months to achieve.
Short-term goals can be achieved in (sometimes) 7 weeks.
Why is it important to check and change our unhelpful thoughts and mistakes in thinking?
Possible answer: Because our thoughts impact our feelings and behaviors, which impact our motivation toward our goals.
Give an example of a situation when you felt angry. What were your thoughts and behaviors?
Examples:
I missed my group and lost my level. I thought "what's the point of trying anymore." I stayed in my room and stopped talking to people.
Someone is asked to try a new way of doing something and they have a thought of "This is stupid." How might they feel and what might their behavior be?
Examples:
Angry, Annoyed
Not try to a new way of doing things
Try the new way, but complain about it to anyone that will listen
When we check our thoughts, what are some questions we might ask to see if it is a helpful thought?
Examples:
"are there any alternative explanations?"
"If someone else had this thought, what would I tell them?"
"Am I missing any facts that contradict my thought?"
"Is this thought helping me reach my goals or feel better?"
What are smaller goals that can be achieved in 7 days that help to meet short-term goals?
Goal steps
What is an example of an unhelpful thought a person might have if they are going to a job interview?
Examples:
"I'm going to do bad."
"I'm not good at talking about myself."
"They won't hire me."
What are at least two feelings a person might have when they make their goal?
Examples:
Happy, Accomplished, Excited, Satisfied, Proud
Name a thinking mistake and how that affected your behavior in a way that took you away from a goal. Make sure to name the goal.
Possible example: I jumped to conclusions and accused a friend on lying to me. This got in the way of my goal of improving my social support.
If a person thinks, "I can't trust people because they always do me wrong," what is one way they can Check this thought?
Possible example:
List the evidence for and evidence against this thought.
See if there are missing facts.
True or false: Goal steps should already be things you are already doing consistently?
False! Goal steps should be things that you still need to do in order to meet your short-term goal.
Example:
Short-term goal:
Learn how to manage money
Goal steps:
Check thoughts about managing money
Learn how to get a money order
Read a budgeting website
Open a savings account
What are at least 3 types of mistakes in thinking?
All or nothing thinking
Mind reading
Fortune telling
Jumping to conclusions
Catastrophizing
Emotional Reasoning
If we notice a "red flag" emotion, what might we notice about our thought if we check it?
An unhelpful thought.
Unhelpful thoughts can sometimes be hard to catch, but they often leave a trail of unpleasant feelings such as fear, sadness, or anger. Unpleasant feelings are an important signal to tell us when to catch our thoughts.
What is a behavior that you would like to change and how might you change it?
Possible examples:
"I want to be more active. I can attend fitness more often"
"I stay in my room a lot. Maybe instead I could play some board games with other people at least daily."
Change this thought to make it more helpful to a person that has a goal of getting a job in the kitchen, but has been passed over for someone else.
"They are always ignoring the things I do and picking other people, so I should quit!"
Possible Answer:
"The other person had better qualifications for me, so I'm going to ask for feedback before the next opening."
What is a SMART goal?
Specific:
The goal is clearly defined and leaves no room for ambiguity. It specifies what will be achieved, who is involved, and where the effort will take place.
Measurable:
You can track progress towards the goal and determine when it has been achieved. This can be done through metrics, numbers, or other quantifiable measures.
Achievable (or Attainable):
The goal is realistic and attainable within the available resources and time. It should be challenging but not unattainable.
Relevant (or Realistic):
The goal aligns with your overall objectives, values, and priorities. It should be meaningful and worthwhile to you.
Time-bound:
The goal has a specific deadline or timeframe for completion. This helps to create a sense of urgency and accountability.