Its time for bed
**Double
T/F Your body needs sleep to operate at it's best.
What is "True". Your body needs about 9 hours of sleep at night during adolescence.
What is 1 thing you can say to talk back to your worry.
What is: Calm down worry. I'm fine. That's not true. How many times have you told me that I can't do that worry? I know that is you worry!
"I" statements are used...
What is: to tell others how you feel, and what you want them to do.
Thinking that gives fuel to anxiety and anger and helps people feel badly about themselves and others.
What is unhelplful thinking
T/F If you have trouble sleeping at night, make sure to take lots of naps during the day.
What is: False. Avoid naps and laying on your bed during the day. If we take naps it decreases the amount of sleep we need at night.
Double!
When are 2 times we can expect worry to show up?
What is: we're trying something new or different, We're unsure about our plans, We have a lot of "what if" questions, we have to perform.
Using "I statements is stupid. People should know what I feel. They can just tell. T/F
What is FALSE. People are not mind readers. Telling people how you feel in a respectful way allows you to share how you're feeling in a respectful way. They are more likely to respond respectfully too.
Using negative labels for ourselves and other people.
I am a loser! She's an idiot! He is stupid and ugly.
What is Labeling
2 things people can add to their evening routine to help them relax before bedtime?
What is: Deep breathing, thinking about a soothing scene, take a warm shower, listen to soothing music.
T/F All Lincoln's friends are going to camp. Lincoln kind of wants to go but feels unsure about going to camp for a few days- he might not like it. He might feel uncomfortable. He shouldn't go.
What is: False. Worry is showing up because Lincoln feels unsure and uncomfortable. Be unsure and uncomfortable on purpose. To grow, Lincoln must expect to feel anxious and worried from time to time.
Double!
Give an example of an "I feel" "when" statement.
What is: I feel irritated when you keep moving my game pieces...
Thinking that gives fuel to anxiety because it assumes the worst will happen and assumes every situation is a catastrophy. It usually starts with "What if"
If I can't learn this new math today, Ill end up flunking. What if I die during my surgery.
What is Catastrophizing.
T/F If you can't sleep, get up and play video games until you get tired.
What is False. If you can't fall asleep after about 20 minutes, get out of bed and do something boring in the dark or dim light.
Give an example of bridging back to your successes?
What is ...
Give an example of using I feel____, when_____, because_____ and I need______.
What is: I felt really happy when you helped me feed the cats because I was in a hurry today. I help from you to finish on time.
Double!
Assuming others are thinking negatively about you. I know they think I am stupid and a loser. They are giving me the dirty looks.
What is mind reading?
2 ways of dealing with anxious fears at night? (like worrying about a test or something in the future, bad dreams, feelings that someone is in the room, etc,)
What is: Recognizing that worry is trying to trick you. Challenge your thoughts. Change the channel of your brain by reviewing the anxiety puzzle or doing ABC's.
Give an example of how you have used at least 3 of the puzzle pieces in the last 3 weeks.
What is...
Give an example of how a person would use an I message with their parent that was hard to talk to.
What is:
Viewing everything in extremes with nothing being neutral. I am always messing up. I never get a hit. I will have to deal with this forever.
What is all or nothing thinking? (also called black and white thinking.