What is Worry?
Why does the worry alarm go off?
To protect us.
How do you do the ladder exercise for worrying?
Hint: Goals.
Draw a ladder and put in small goals until you reach your big goal.
BLANK is when you magnify a problem and make it worse than it really is.
Gigantifying
What are the 5Cs?
Catch, Check, Collect, Challenge, Change
What can we do when we are feeling worried/anxious?
check your GoLlist!
When should the worry alarm go off?
When there is present danger
What tool do you use when you are what-iffing?
Best case/worst case/most likely grid!
BLANK is when you think in extremes. This can be easily detected by use of the words “always” and “never.”
Extremifying
What does it mean to GoCollect?
To collect evidence to support the negative and positive view of her situation.
The GoList includes the FARR Method. Can you name at least two steps in the FARR method?
Freeze, Accept, Recognize, Resolve
What happens to your mind/body when Widdle puts you on alert?
Til's systems shut down, Rapid Heartbeat, Unnecessary systems shut down, muscles get ready, etc.
How do you do 4-7-8 breathing? Name whether the breath goes in, out, hold and whether it is through your mouth or nose.
Breathe in through your nose for 4 counts, hold for 7, breathe out through your mouth for 8 counts.
Tomas is terrified of dogs. He jumped to conclusions and thought the dog was going to attack him. What thoughthole is Tomas having?
Leapfrogging
What does it mean to GoChallenge! yourself?
To have a debate with yourself
The last R stands for resolve. if you are "What iffing" how can you resolve this?
Use Worst/Best/Most Likely exercise
What is Til's main job?
To help you think logically
What tool should you use when you are AVOIDING things? Laddering, Best/Worst/Most likely scenario, or the 5c's.
Laddering.
BLANK is when you focus only on the NEGATIVES in a situation.
Keyholing
What do we do during the GoCheck! step?
You check for thoughtholes!
The first R in the FARR Method stands for Recognize. This helps you recognize which issue is causing your worry. For example:
Fill in the blank!
What Iffing!
Whose job is it to send energy to the body to fight or run away from danger?
Widdle's Job!
Tomas is worried about seeing a dog outside of his house. Because of this, he does not leave the house anymore. Is Tomas AVOIDING or WHAT-IFing in this case?
Avoiding.
What is a thoughthole?
A ThoughtHole is a thinking mistake.
Name 3 of the symbols of the 5C's?
The Net (Catch), Magnifying Glass (Check), Buckets (Collect), Podium (Challenge), Paintbrush (Change)
Try it yourself!
What is something you're worried about? Can you tell us the tool you would use to help yourself?
Ms. Elizabeth can help!