Positive Self Talk
Is positive self talk a CBT or DBT skill?
CBT!
What is evidence?
Clues, proof, facts, 100% true
True or false, POPS is a problem-solving skill
TRUE! POPS helps us solve our problems.
Do our emotions last forever?
No they do not!
If you could create a holiday what would it be?
Love that idea!
What is self talk?
It’s the way we talk to ourselves in our head
What is an example of a fact vs. opinion?
Fact: today is Friday
Opinion: Friday is the best day of the week
IF we're having trouble falling asleep, what are three options we could do to help us solve that problem?
Possible answers: read a book, listen to music, use a skill, ask parents for help
What are the three sections of our wave?
Before, During the intense emotion, After.
If you could teleport anywhere where would you go?
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
What are the two types of evidence we look for in clue snooping?
Helpful and unhelpful
True or False, when listing our options, we are only allowed to list helpful options.
FALSE! We should list all of our options, helpful and unhelpful
What emotions might we feel during the intense emotion phase?
Furious, angry, sad, anxious
Would you rather stop time or go back in time?
Very nice. Great answer!
Give an example of cheerleader statement
Examples: "You got this", "You can do this", "You're trying your best"
Is this helpful or unhelpful evidence: My teacher told me I was helpful in class
Helpful
What does every letter of POPS stand for?
Problem- identify the problem
Options- list all your options
Pick one- pick one of your options
See if it works- See if your option helped solve your problem
Name two skills we can use during each part of the wave?
YESSSSSSSS
What are your 3 favorite ice cream OR frozen yogurt toppings?
YUMMM
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.
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?
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"
Think of a problem you have had before, and use POPS to work through that problem.
Beautiful job!
Name a situation we might use ride the wave in
When someone annoys us at school, when our siblings hit us, when parents say no, etc.
If you could have any animal as a pet, what would you want to have?
That would be pretty awesome.