Thoughts and Cognitive distortions
True or False: Thoughts are always facts.
What is False: Thoughts are not always facts—they’re mental events that can feel real but may not reflect reality. Just because you think something doesn’t mean it’s true, which is why it helps to check the evidence before believing a thought.
Name one physical sign of anxiety.
What is Racing heart, tight chest, shortness of breath, sweating, nausea, restlessness.
True or False: Boundaries are selfish.
What is False: Boundaries are not selfish—they’re a way to protect your well-being and maintain healthy relationships. Setting limits helps prevent burnout, stress, and resentment, which benefits both you and others.
Myth or Reality: Everyone else is handling life better than you.
What is a Myth: This is a common thought, but it’s usually based on comparison, not reality. Everyone has challenges behind the scenes, and social media or appearances rarely show the whole picture. Feeling like you’re the only one struggling is a thinking trap.
This is what gives your life direction and helps you decide what’s important.
What is a value?
What does catastrophizing mean?
What is Assuming the worst possible outcome or jumping to disaster scenarios
True or False: Anxiety always means danger is present.
What is False:Anxiety is a signal from your brain that it perceives a potential threat, but it doesn’t always mean actual danger is happening. It’s the body’s way of preparing for challenge, even if the threat is imagined or exaggerated.
Name one healthy boundary during stressful times.
What is Leaving early, saying no, limiting topics, taking breaks.
Myth or Reality: You can feel grateful and overwhelmed at the same time.
What is a Reality: Emotions aren’t all-or-nothing. It’s normal to feel multiple, even conflicting, emotions at once. You can appreciate good things in your life while also acknowledging stress, sadness, or overwhelm.
These are the steps you take to live in alignment with your values.
What are goals or actions? Goals or actions help turn your values into everyday choices.
Name one common cognitive distortion.
What is All or nothing thinking, mind reading, catastrophizing, overgeneralizing, emotional reasoning
What is anxiety trying to do for us?
What is Protect us from perceived threat.
What’s the difference between rest and avoidance?
What is Rest restores energy; avoidance prevents engagement and reinforces fear.
True or False: Progress is linear.
What is False: Healing and personal growth are rarely straight lines. There are setbacks, plateaus, and leaps forward. This is normal, and a temporary setback doesn’t erase progress you’ve already made.
Doing activities that reflect what matters to you helps improve this.
What is purpose, motivation, or mental well-being?Acting on your values boosts purpose, motivation, and overall well-being.
What’s one question you can ask to reality-check a thought?
What is "What’s the evidence?” “Is there another possibility?” “What would I tell a friend?”
What happens when we avoid things because of anxiety?
Anxiety grows stronger and avoidance reinforces fear.
Name one sign you might need a boundary.
What is Exhaustion, resentment, irritability, overwhelm.
Myth or Reality: Motivation comes before action.
What is a Myth: Waiting for motivation can trap you in inaction. Often, taking small steps or starting a task creates motivation and momentum. Action fuels change more than waiting for the “perfect feeling.”
True or False: Values are the same as short-term wants or desires
What is False? Values guide your long-term choices, while short-term wants are temporary and may change.
Why do cognitive distortions feel so convincing?
What is Because the brain is wired to detect threat and treats thoughts as warnings.
Name one gentle way to respond to anxiety instead of avoiding it.
Grounding, paced breathing, gradual exposure, reassurance, staying present.
Why are small acts of self-care more sustainable than big ones?
What is They’re realistic, repeatable, and easier to maintain consistently.
True or False: Small steps still count.
What is True:Even tiny actions toward your goals or mental health matter. Small steps build consistency, help prevent overwhelm, and accumulate into meaningful progress over time.
Name one way you can remind yourself to act in line with your values when life gets stressful.
Examples: Journaling, reflection, setting small goals, using reminders, talking to a support person.