4x4 Breathing & 5 Senses
True or False, you can ONLY use 4x4 breathing at home?
ABSOLUTELY FALSE! You can use it ANYWHERE!
Feelings Mind includes what?
ALL our emotions.
COGNITIVE is another fancy word for?
HINT! Think about our CBT Triangle..
OUR THOUGHTS!! (NICE JOB!)
True or False, Positive Self-Talk is a CBT skill.
TRUE! (because we talk about our thoughts!)
If you could have any magical/super power, what would it be?
Good one! I'd want that power too!
What are the 5 senses?
Sight, Smell, Touch, Taste, and Hear.
What does our Fact Mind include?
Rules, expectations, facts!
What are the THREE types of ANTs we talk about with Cognitive Distortions?
Worry ANT
Negative ANT
Big Problem ANT
What is self-talk?
It's the way we talk to ourselves in our head!
WOULD YOU RATHER be able to stop time OR go back in time..?
Interesting, I like your thinking.
How LONG do you hold your breath during 4x4 breathing?
4 seconds!
What is the magic word we use to combine Feelings and Fact Mind into Wise Mind?
AND
Name 3 coping skills you can use to help fight OFF your ANTs?
Positive Self Talk, Growth Mindset, DISTRACT, Lemons to Lemonade, STOP, etc.
What are the TWO types of ways that we can practice Positive Self-Talk?
Cheerleader statements and listing things I'm good at or like about myself! (WOOHOO!)
Share 3 words to describe yourself.
HEY NOW, DON'T FORGET YOU'RE ALSO COOL AND AMAZING AND GREAT!!
What SHAPE can you trace as you are using 4x4 breathing?
A square (like Spongebob SquarePants!)
True of False, "I can feel nervous AND still go to school on time." is a wise mind statement?
What behaviors might you be having if you're experiencing a Big Problem ANT?
Yelling, Rip things up, Throw things, Hitting, Run away, etc.,
Give an example of a cheerleader statement.
"You got this!" or "I believe in you!" or "You can do this!" or "You are trying your best!"
WOULD YOU RATHER have dessert for breakfast every day OR breakfast for dessert?
Woah, that was a hard one, I like your choice!
Example for Sight, Smell, Taste, Touch, and Hear.
Give an example of your own wise mind statement.
"I can feel frustrated AND still do my chores"
"I can feel angry AND still ask for help"
"I can feel bored AND still follow directions"
Explain Cognitive Distortions in your own words.
WOW! Great job!
How does replacing our ANTs with PST statements affect our CBT triangle?
It helps us feel more pleasant emotions and have expected actions!
What is your favorite sports team?
GO WHITE SOX'S GO! (shshh, Mr. Harrison's favorite sports team)