DEAR
Name 2 unhelpful ways to communicate and 2 helpful ways to communicate.
Unhelpful: yelling, screaming, hitting, kicking, ignoring, refusing to participate, demanding things.
Helpful: using DEAR, asking for help, using kind words, accepting "no"
Good Job!
Is growth mindset a CBT or DBT skill?
CBT
Is positive self talk a CBT or DBT skill?
CBT
What falls under the category of Feelings Mind?
ALL our emotions.
Would you rather speak every language in the world or talk to animals?
AWESOME!
When we are asking for what we need, should it be realistic?
Yes
Totally Rad!
What does, "my brain is like a muscle" mean?
It means, we can exercise our brain like other muscles in our body by challenging it with difficult situations to grow and get stronger.
What is self talk?
It’s the way we talk to ourselves in our head
What falls under the category of Fact Mind?
Rules, expectations, facts.
Would you rather have a puppy or a kitten?
MEOW-SOME!
PAW-SOME!
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.
YOU ROCK!
Give an example of two things now, that you couldn't do a year ago.
Ride a bike, multiplication, read, other appropriate answers accepted.
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 word do we use to combine Feelings and Fact Mind into Wise Mind?
AND.
If you could choose one food to rain from the sky what would it be?
What a delicious rain!
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
Are you a DEAR Expert? AMAZING!
If we replace our ANT with a growth mindset statement, how does that make us feel? Ex. If I think "This will take hard work, but I can keep trying!", how does that make me feel?
Happy, calm, excited, proud, motivated, encouraged.
Give an example of cheerleader statement.
"You got this" or "You can do this" or "You're trying your best"
Give an example of a wise mind statement you can use for school.
“I can feel nervous AND still go to school on time”, “I can feel annoyed AND still do homework”.
If you had a time machine, where would you go?
So fun!
Use a DEAR to ask a therapist for a break.
"The situation is I am at Compass, I am feeling nervous, can I please take a break? Thanks for listening"
WOW! Two thumbs up!
Turn this fixed mindset statement into a growth mindset statement. "I am not in control of my voice or body"
"I am learning skills to help me be in control of my voice and body"
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 a wise mind statement.
“I can feel sad AND still do my chores”, “I can feel angry AND still ask for help”.
If you were given a million dollars and had to spend it all in one week, what would you buy?
BIG MONEY!!!