Feelings First!
What is a feeling you might have before a test?
Anxious, nervous, excited, etc.
True or False: All thoughts are facts
False
Fill in the blanks: Calming and relaxing strategies are best for _____ levels of emotions. Physical activities are most helpful for ____ levels of emotions.
Calming and relaxing strategies are best for LOW-TO-MEDIUM levels of emotions. Physical activities are most helpful for HIGH levels of emotions.
"I can handle this" -- is this a helpful thought or an unhelpful thought?
Helpful thought
What does anxiety feel like in your body?
[Name one or more body clues]
What are the 3 parts of the CBT Pizza?
Thoughts, feelings, and actions/behaviours
Name a breathing technique for managing strong emotions
E.g., belly breathing, box breathing
"Everyone will laugh at me" -- is this a helpful thought or an unhelpful thought?
Unhelpful thought
Name 3 feelings besides "happy" or "sad"
Anxious, angry, excited, disappointed, jealous, etc.
True or False: Changing your thoughts can help change how you feel and act
True
Name at least three coping tools that you like to use
E.g., belly breathing, play with a toy, play with a pet, listen to music, splash face with water, read a book, talk to someone you trust, draw/paint, do a physical activity, have a drink of water, watch a funny video, tear up scrap paper, use a stress ball, have a relaxing bath/shower
"I've done hard things before" -- is this a helpful thought or an unhelpful thought?
Helpful thought
How can you tell when you're feeling anxious or angry?
Noticing a body clue or an unhelpful thought
When you're anxious and you avoid doing a new activity, or when you're angry and you shout and hit, or when you're happy and start dancing, which part of the CBT Pizza are you showing?
Actions/behaviours
What is your hand signal for when you feel HIGH levels of anxiety or anger?
BONUS: What do you do after the hand signal?
Time out.
BONUS: Do a physical activity to burn up energy and/or find a quiet space, then, when calmer, go back to the activity (unless an adult tells you otherwise)
What is a helpful thought to 'shoot down' the unhelpful thought: "I'm going to fail!"
E.g., you've done well on tests in the past, you studied hard this week, try your best