The Brain
What is a downstairs brain coping skill?
Deep breaths, senses challenge, movement break, petting waffles
Feelings check---what two feelings tend to make me feel like I might become the frozen bunny?
Frustration
Embarrassment
What are some things you can do to get out of a thought trap once you recognize it as one?
Collecting evidence, thinking of what you might tell a friend, thinking what is the worst case scenario, think of Harvey the happy bat
Explain about a way you can use the strategy "thinking of the worst case scenario" to get out of a thought trap
What types of behaviors/roles does the downstairs brain have?
Blinking, breathing, eating, ,drinking, going to he restroom, survival skills
What is an affirmation I can say to myself in times when I am feeling frustrated or embarrassed?
It is enough to do my best.
It is ok not to know everything
or
I can take it one step at a time
What are some words that signal that you might be in a thought trap?
Never, Always, Can't,
Explain about a way you can use the strategy "thinking of the odds" to get out of a thought trap
Use downstairs brain coping skills
Do a sense challenge!
You're going to a ball game and you're a little afraid of the noise that might be there. Show what you know by collecting the evidence, thinking of the odds, or thinking through the worst case scenario
Explain about a way you can use the strategy "collecting the evidence" to get out of a thought trap
True or False-I will likely only need to do one downstairs brain coping skill.
False! If your downstairs brain is activated and you are "stuck" that means that your body is acting like you've seen a bear---if you saw a bear would one small coping skill be enough to calm you back down to be able to think and talk rationally? :)
What are the three steps to getting rid of a thought trap
Hint: the acronym is R C R
Recognize, challenge, replace!
What are strategies to change your negative thoughts?
Collecting evidence, etc
Explain about a way you can use the strategy "what would you say to a friend" to get out of a thought trap
How do you know if you might be stuck in the downstairs brain? Or almost stuck?
Hint--it has to do with an animal :)
You feel like the frozen bunny
What are the three things that are connected on the triangle "magic trick"
Thoughts, feelings, actions!
What is something that might trigger you to feel embarrassed or frustrated?