Reframe it
They are mad. I must’ve done something wrong.”
"I'm not good enough"
Thought.
What is the feeling behind this thought?
This calming technique involves slowly inhaling through the nose and exhaling through the mouth to reduce anxiety.
Deep Breathing
What are the three parts of our body that are constantly interacting with one another?
Thoughts, Feeling, Behaviors
If you could have any superpower, what would it be?
Awesome!
I failed the test, I am so stupid.
“I didn’t do well on that test, but it doesn’t mean I’m stupid. I can learn from my mistakes and do better next time.”
"I'll never be successful."
Thought.
What is the feeling behind this thought?
This strategy involves writing about your emotions or experiences to better understand them.
Journaling
Thoughts
What kind of music do you like?
Oooh! Adding to my playlist ASAP
She didn’t call me back — she must be mad at me.”
There could be many reasons she hasn’t responded. I won’t assume the worst possible outcome.
Frustrated
Feeling.
What is the thought behind this feeling?
This kind of physical activity not only improves your body but can also reduce stress and boost your mood.
Exercise?
Emotions that come and go as different things happen to you
Feelings
What’s something you’re really good at?
That's impressive!
Why am I so upset? I should be able to handle this without being sad.
It’s okay to feel upset. I’m human, and it’s normal to struggle sometimes.
My friends never call me.
Thought.
What is the feeling behind this thought?
This mental strategy used in CBT involves challenging negative thoughts and replacing them with more balanced ones.
Reframing
Actions that are influenced by feelings
Behaviors
What’s your favorite season, and why?
Great point!
"I feel anxious, so something bad must be about to happen.”
“Just because I feel anxious doesn’t mean there’s real danger. It’s my brain being cautious — I can handle this.”
Confused.
Feeling.
This form of mindfulness practice involves focusing your awareness on the present moment, often used to reduce stress and anxiety.
meditation/yoga
True or False? The more we practice CBT skills, our brain changes and adapts to learn new skills and heal from negative thinking patterns.
TRUE
What’s a hobby you’ve always wanted to try?
Sounds so fun!