Dear
When we are asking for what we need, should it be realistic?
YES!
What is evidence?
Clues, proof, facts, 100% true
How long do you hold your breath during 4x4 breathing?
4 seconds
What are cognitive distortions?
Cognitive distortions are really big ANTS. Thoughts that make us think they are true and make us feel “stuck”
What shape do we use for the CBT?
Triangle
What does DEAR stand for?
D: describe the situation
E: express your emotions
A: ask for what you need or want
R: reward the listener
What is an example of a fact vs. Opinion?
Fact: today is Friday
Opinion: Friday is the best day of the week
What are the 5 senses?
Sight, Taste, Smell, Touch, Hearing.
What words might we use to describe “nothing” thoughts?
Nothing, never, no one
This is the name of the little yellow bird in “Despicable Me.”
A minion!!
Name 2 unhelpful ways to communicate and 2 helpful ways to communicate.
Great Job! other examples include:
Unhelpful: yelling, screaming, hitting, kicking, ignoring, refusing to participate, demanding things.
Helpful: using DEAR, asking for help, using kind words, accepting "no"
Is this helpful or unhelpful evidence: My teacher told me I was helpful in class
Helpful
True or False, you can only use 4x4 breathing at home?
FALSE! You can use it anywhere!
What is All-or-nothing thinking?
All-or-nothing thinking happens when we think in extremes such as “everything stinks!” or “nothing goes my way!” --most “all-or-nothing" thoughts are not 100% true, and we can use balanced thinking to make these thoughts more realistic
This animal can change its color to blend into its environment.
a chameleon
What should our reaction be if the listener says "no"?
Still have a calm body and accept the "no", we can use radical acceptance, 4x4 breathing, lemons to lemonade and positive self talk.
What are the two types of evidence we look for in clue snooping?
Helpful and unhelpful.
What shape can you trace as you are using 4x4 breathing?
Square.
What words might we use to describe “all” thoughts?
Everything, everyone, always
This is the name of the blue fish in “Finding Dory.”
Great Answer, its Dory!
Use a DEAR to ask a therapist for a break.
Great Job! Another example-
"The situation is I am at Compass, I am feeling nervous, can I please take a break? Thanks for listening"
Imagine you are having the ANT "I never get what I want". You found these pieces of unhelpful evidence:
- I didn't get a prize from the prize box
- My sibling got to stay up later than me
You ALSO found these pieces of helpful evidence:
- My mom said I could have a friend over
- I got a new toy for my birthday
What is an example of a more balance thought to replace your ANT?
"Sometimes I get what I want and sometimes I don't"
"It's okay if I don't get a prize because I got a new toy yesterday"
What is one way you can use each of your 5 senses to lower your mood rating?
Example for Sight, Taste, Smell, Touch, Hearing.
How can you turn this into a balanced thought? “My sibling never plays with me!”
Nice answer!
This is the longest river in the world.
The Nile River