Unhelpful Thoughts
What are the three parts of the CBT triangle?
Thoughts, feelings, actions
True or false: When using deep breathing strategies, you only breath in and out once and do it really fast
False. Deep breathing should be done slowly and repeated as many times as you need until you feel calm
Name an unhelpful thought you had this week
Example: “I’m going to fail this test"
Show how you would do 5 finger breathing.
Demonstrate 5 finger breathing.
Give an example of a Self-Critical unhelpful thought.
Example: “I’m dumb"
Show how you would do square breathing.
Demonstrate square breathing
Why should we fight our unhelpful thoughts?
Because our thoughts are connected to how we feel and what we do
Name a situation where you would do deep breathing
Example of a situation that causes stress, worry, anxiety, anger, or frustration
What are the 3 steps to change an unhelpful thought? (Hint: they all start with C)
Catch, Check, Change
Demonstrate how to calm yourself using the 5-4-3-2-1 strategy and your five senses (sight, touch, taste, sound, smell)
Demonstrate noticing 5 things you can see, 4 things you can hear, 3 things you can feel/touch, 2 things you can smell, and 1 thing you can taste