Positive Self Talk
Is positive self talk a CBT or DBT skill?
CBT
What are examples of unhelpful communication?
Yelling, screaming, hitting, hiding, ignoring, etc.
What is evidence?
Clues, proof, facts, things that are 100% true
True or False- there are 7 different versions of STOP.
False, there are 2!
If you had a time machine, where would you go?
Great answer!
What is self talk?
It’s the way we talk to ourselves in our head.
What are the three different communication styles? HINT: they are 3 different animals.
Aggressive tiger, passive turtle, assertive owl.
What is an example of a fact vs. Opinion?
Example:
Fact: Today is Friday
Opinion: Friday is the best day of the week
Name a time where either version of STOP would be a helpful skill to use.
“When I’m having a lot of ANTs” or “When I want to be unsafe”
Would you rather speak every language in the world or talk to animals?
Amazing!
What are the two types of ways that we can practice positive self talk?
Cheerleader statements and listing things I'm good at or like about myself
When we are communicating like a passive turtle, do others know what we need?
NO!
What are the two types of evidence we look for in clue snooping?
Helpful and unhelpful.
Besides STOP, freeze your body, what is the second way we can practice STOP?
STOP change the channel.
What is your favorite type of snack?
Yummy!
Give an example of cheerleader statement.
"You got this" or "You can do this" or "You're trying your best"
Which of the two communication styles are unhelpful?
Aggressive tiger and passive turtle.
Is this helpful or unhelpful evidence: Someone asked me to sit with them at lunch.
Helpful
What is something you can change the channel to?
Examples:
- My favorite movie
- A vacation I liked
- My best day ever
- My pet
If you were given a million dollars and had to spend it all in one week, what would you buy?
Cool!
How does replacing our ANTS with positive self talk statements affect our CBT triangle?
It helps us feel more pleasant emotions and have expected actions.
Give an example of communicating like an assertive owl.
Ex: asking for help, using a DEAR, calm voice, calm body, using a skill.
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 does each letter of STOP stand for?
STOP, freeze your body
Take a step back
Observe the situation
Proceed and make a helpful choice
If you could have any superpower, what would it be?
Wow!