Opposite Action
I woke up feeling down today and school was very rough. I have low energy and feel very depressed. What opposite action should I engage in?
Do something active, use enjoyable activities, do some chores, getting up and stretching, yoga, etc.
I failed my math test. I'm never gonna get into college, I'm gonna be homeless, I'm gonna live under a bridge!
Catastrophizing.
Temperature, Intense Exercise, Paced Breathing, and Progressive Relaxation.
TIPP
Be gentle, at interested, validate, easy manner.
GIVE
Be fair, apologetic, stick to your own values, and be truthful.
FAST.
Something happened with my mom and now I want to punch a hole in my wall. What should I do?
Talk to her (communicate), listen to calm music, breathing exercises, take a break, write down you emotions, etc.
My anxiety is so bad, I feel like my heart may burst!
Overestimating.
I see a red cardinal. I see an orange butterfly. I see yellow from the light of the sun. I see green in all of the trees I am looking at. I see blue in the sky. I see indigo in the leaves on a bush. I see violet in a flower that is blooming.
RAINBOW.
Being gentle in GIVE, what does it mean?
Be courteous and temperate in your approach; no attacks, threats or judging. Soft voices, don't raise your voice, etc.
Being fair in FAST, what does that mean?
Be fair to yourself and the other person. Speak with respect, have a good posture, etc.
I got made fun of at school today. I don't want to speak to anyone and I feel the need to isolate. What should I do?
Reach out to people who make me happy, trying to get out of my room and talk to family, do something enjoyable, etc.
Last time I went to a party, something embarrassing happened. If I go to this one, something embarrassing will happen again!
Fortune telling.
Acknowledge five things that you can see around you, acknowledge four things that you can touch around you, acknowledge three things you can hear around you, acknowledge two things around you that you can smell, acknowledge one thing around you that you can taste.
5, 4, 3, 2, 1.
Acting interested in GIVE, what does that mean?
Listen; be interested in the other person. Don't talk over the person.
Being apologetic in FAST, what does that mean?
No apologizing for being alive, or making a request at all. No apologies for having an opinion or for disagreeing.
I have a presentation today and I'm so anxious. I don't want to do it, I want to walk out. What should I do?
Fake it till you make it, breathing exercises, ask someone for help, etc.
Everyone's starring at me, everyone thinks I'm weird.
Mind reading.
Step 1: Slowly exhale. Step 2: Slowly inhale. Step 3: Hold your breath. Step 4: Exhale again. Step 5: Hold your breath again.
Square breathing.
Validating in GIVE, what does that mean?
Validate the other person’s feelings, wants, difficulties, and opinions about the situation. Don't use "but" or "however".
Sticking to your own values in FAST, what does that mean?
Be clear on what you believe is the moral way to act or think.
I feel so depressed that I'm in a numb mood. I feel nothing, but I want to finally feel something. What should I do?
Go out with friends, talk to people, have interactions with people or things, use enjoyable activities, etc.
I screwed up, I never get things right!
Overgeneralizing.
Breathe in for three counts as you trace the first side of the triangle. Hold your breath for three counts as you trace the second side of the triangle. Breathe out for three counts as you trace the final side of the triangle.
Shape breathing.
Having an easy manner in GIVE, what does that mean?
Use a little humor; smile; be diplomatic; soft sell over hard sell. Try your best to let little things go.
Being truthful in FAST, what does that mean?
Don’t lie, act helpless, exaggerate, and no excuses.