Thoughts
Thought or Feeling?
I am so stupid.
Thought
How do you feel right now?
Happy, sad, mad, calm, etc.
Thought, Feeling or Behavior?
Staying in bed all day
Behavior
What does CBT stand for?
Cognitive Behavioral Therapy
What is a coping skill?
Something that helps us manage a thought or feeling.
What is wrong with this thought?
I ALWAYS have to be happy.
Name 5 emotions
Happy, sad, angry, excited, nervous, tired, ashamed, depressed, content, etc.
What are 2 coping skills for anxiety?
Meditation, relaxation, journaling, exercise, mindfulness, arts/crafts, etc.
What are the 3 components of CBT?
(T/F) Most coping skills work for everyone
FALSE - while there are coping skills that are generally helpful for most people, each person will have different preferences.
Thought or Feeling?
I am so ashamed that I said something mean to my friend.
Feeling
What are 3 coping skills that help when you feel angry?
(All responses are correct!)
How do our thoughts and feelings influence our behaviors?
If we have negative thoughts and intense (un-managed) emotions, our behaviors are likely to be more destructive and unproductive.
What does "Mind Over Mood" mean?
Our thoughts are strong. We have the ability to shift our thoughts to help improve our mood and behavior.
Are all coping skills good?
No, sometimes we use drugs/alcohol, violence, destruction, self-harm, etc. as coping skills.
Change this thought into something more productive:
I didn't sleep well last night so I know I am going to be grouchy.
"Although I didn't sleep well, I am going to stay happy today." OR
"I am going to take a nap today!"
No! However, we have to manage them appropriately so they do not become destructive.
OURSELVES!
CBT is a cycle. Explain how thoughts can worsen if we don't make changes.
If we have negative thoughts, that leads to intense emotions and behaviors. This spiral can worsen the longer it goes on!
How do we create new coping skills?
Make them a habit. Redundancy and practice.
What is an automatic thought and how can they impact us negatively?
Thoughts that are automatic are something that pops into your mind without really thinking about it. Automatic thoughts can be negative without us realizing them. - Can happen after a stressful event when trying to process information
Gratitude can help our feelings. Name 3 ways to show gratitude.
Gratitude journal, words of affirmation, helping someone, reflecting on things that make you happy.
How do I change my behaviors?
We have to be aware of how we think/feel/behave in the moment. Have a list of behaviors or coping skills that help you!
What is your favorite part of CBT?
(All answers are right!) - helps develop self-esteem & more rational thought processes, etc.
(All answers are correct)