Brain Basics
This part of the brain helps with thinking, planning, and decision-making
What is the prefrontal cortex
(this part is still developing in teens, which is why emotions can feel louder than logic sometimes)
In CBT, thoughts, feelings, and behaviors are connected in this shape
What is a triangle?
(changing one corner can impact the other two)
I forgot their birthday, I am such a loser or I got a B, I am a bad student
what is all-or-nothing thinking?
(life usually has more gray than our brains notice)
This is a normal body response meant to keep you safe
This coping skill involves noticing what’s happening right now.
What is mindfulness?
This brain area is in charge of emotions like fear and anger
What is the amygdala?
(when this part is activated, sometimes your body reacts fast—even before you’ve thought things through)
True or false: Feelings come from situations directly
What is false?
(our thoughts about situations create feelings)
Assuming you know what others are thinking
What is jumping to conclusions?
(our brains guess—but guessing isn’t knowing)
Name one physical sign of anxiety
what is racing heart, sweating, tight chest, nausea, etc?
Name one grounding technique
What is 5-4-3-2-1, temperature change, naming objects, etc.
True or false: Teen brains are fully developed by age 16
False
(the prefrontal cortex keeps developing into your mid-20s)
A thought that pops up quickly and automatically is called this
What is an automatic thought?
(these thoughts feel true, but aren’t always accurate)
Expecting the worst possible outcome is called this
What is catastrophizing?
Avoiding something anxious in the short term usually makes anxiety do what long term?
What is increase?
(avoidance teaches the brain the fear is real)
Doing the opposite of what anxiety tells you is called this
What is opposite action?
This brain system helps your body react to danger by increasing heart rate and adrenaline
What is Sympathetic Nervous System?
(sometimes may look like Fight, Flight, Freeze, and Fawn)
If you change how you behave, what else might change
What are thoughts or feelings?
(behavior change can shift mood and thinking, think triangle)
Blaming yourself for things outside your control is this trap
What is personalization?
Slow breathing helps calm this part of the nervous system
what is sympathetic nervous system?
(It signals safety back to the brain)
Changing a negative thought into a more balanced one is called this
What is cognitive reframing?
This chemical helps with motivation and reward
What is dopamine?
(in teens sometimes dopamine is extra sensitive—making emotions and rewards feel intense)
Name one part of the CBT triangle
Believing one bad event defines everything is called this
What is overgeneralizing?
True or false: Anxiety can feel uncomfortable but is not inherently dangerous
What is true?
(anxiety feels intense, but it will peak and pass)
Name one reason coping skills don’t work instantly
What is they take practice / the brain needs repetition?