Mystery Category
What are the 3 parts of the CBT triangle?
Thoughts, feelings, actions/behaviors?
Name 3 things you could do to change the channel.
Listen to music, get active, do an activity, eat a snack, spend time with others and more!
What is the correct way to breathe when practicing deep breathing?
In through the nose and out through the mouth. You should breathe out longer than you breathe in.
CBT is based on the idea that how we feel, how we think, and how we behave all interact with eachother.
True or False?
True.
What Skill Can I use if I am having Worry Thoughts or Negative Thoughts?
Detective Thinking
What do you look like when you are in a good mood versus a bad mood?
Act both moods out and notice the differences!
Name 3 physical sensations in the body when feeling anxious
Racing heart, shallow breathing, chest tightness, dizziness, stomach discomfort, muscle tightness, shakiness, sweating
The STEPS to problem solving are __________.
Say what the problem is.
Think of solution.
Examine each solution. What are good/bad things that would happen for each solution?
Pick one and try it!
See if it worked. If not, try a different solution!
Model a distress tolerance skill and what situation you may use it in.
Anytime your emotion is very intense to bring down the intensity and better access coping skills!
Before and after using a tool, you should always ________.
Take a mood rating!
Cognitive TLC stands for _________.
Talk to a friend.
Look for the silver lining.
Change the channel.
List at least 5 things you do that boost your mood.
How can you make sure you do one of those things each day?
Examples of this tool might include going for a walk, spending time with a friend or family member, listening to music, or playing a game.
Mood Boosters!
Cognitive BLUE stands for __________.
Give an example of one.
Blaming myself
Looking for bad news
Unhappy guessing
Exaggerating
You're feeling very frustrated and overwhelmed because your mom told you that you cannot hang out with your friends until you clean up your room.
Role play an example of a not helpful response/way to cope and a more helpful response/way to cope
Unhelpful:
yelling, refusing, saying mean things, isolating yourself, begging mom to change her mind, focusing on how unfair it is.
Helpful:
Check in with yourself and name your emotion, take some deep breaths, use a distress tolerance skill, make it fun (put on some good music while cleaning), think of the silver lining.