Reframe That Thought!
Situation: I failed a test.
Thought: I am stupid.
I can study more next time!
I can ask for help!
I am learning something new!
Putting ice on your face to change your body temperature.
The "T" in TIPP skill!
Situation: I got a bad grade.
Thought: I am going to fail out of school.
Catastrophizing
Situation: Someone made a joke about you that you didn't think was funny.
I felt a little hurt by that joke. Can you please be mindful of how you speak to me?
Name a coping skill that can be used when you are having trouble sleeping.
Progressive Muscle Relaxation
Meditation
Paced Breathing
Situation: Someone gave you a dirty look in the hallway.
Thought: I did something wrong. They must be mad at me.
They must be having a bad day.
They might be grumpy.
A skill I can use when I am worried about something I cannot change...
Radical Acceptance
Situation: Someone says something unkind to you.
Thought: No one likes me.
Overgeneralizing
Situation: Someone raised their voice at you.
I feel attacked when you talk to me that way. Can you please talk to me calmly so we can come to an agreement?
I should be getting ________ hours of sleep a night.
8-10 Hours
Thought: I am always going to feel this way.
There was a time when I didn't feel this way and I can get there again.
A skill I can use to communicate a request or a need...
DEARMAN
Situation: My teacher didn't call on me when I had my hand up.
Thought: My teacher hates me.
Personalization
Instead of saying "You're the reason I feel this way".
I feel hurt by what you're saying.
Name the 3 components of Mindfulness!
Attention, Intention, and Attitude
Thought: If my answer is not going to be perfect, I shouldn't answer at all.
Perfection is an unobtainable goal and participating will show an investment in my learning.
I am learning something new therefore it will not be perfect.
Making mistakes is how I learn.
Feeling angry and deciding to go for a run to get out the angry energy and regulate your body is an example of...
The "I" in TIPP.
Intense aerobic exercise!
Situation: Mom or Dad says I can't go out with friends.
Thought: I never get what I want.
Black and White Thinking
Situation: Your parent makes an assumption about how you're feeling.
I feel misunderstood.
Reframe this thought: "No one cares about me".
There is evidence that tells me I am valued by others and I feel ______.
Thought: My parents will never understand my anxiety/depression.
Although my parents don't fully understand now, I can do my best to express what I need from them.
Although they don't understand exactly what I am going through, I am grateful that they want to learn.
Having the urge to isolate and choosing to hang out with the family instead.
Opposite Action
Situation: I haven't heard from my boyfriend for a few hours.
Thought: He must be cheating on me.
Jumping To Conclusions
Situation: Your friend didn't invite you to hang out and you tell them you never want to see them again.
I feel hurt, abandoned, lonely, etc.
Name the 5 solutions to a problem.
1. Make it worse
2. Stay miserable
3. Do nothing
4. Accept it
5. Change it