Feelings
Feelings are good or bad. True or false?
False. No feeling is bad to have.
This part of your brain's job is to look out for danger
Amygdala
"If I don't do well on this test, I will fail the class. If I fail the class, I will not get into a good college. If I don't get into a good college, I won't get a good job and I will have a bad life."
Catastrophizing or Snowballing: blowing things out of proportion
"I failed the test. I am just going to keep failing my whole life."
"I failed this test, but I can do better next time. I can ask for help to learn how to study better."
What is your favorite coping strategy?
Name 3 comfortable feelings
examples may include: happy, excited, safe, peaceful, calm, proud
This is the smart part of your brain
Prefrontal Cortex
"I can't believe I got that wrong! I am so stupid!"
Labeling: assigning labels to ourselves or other people
"My mother is frustrated with my behavior, but she always loves me. Part of her job is to help me see when behaviors are unexpected."
What's the name of a breathing strategy that involves a longer exhale than inhale?
Hum breathing or 478 breathing
Name 3 uncomfortable feelings
Examples may include: angry/mad, frustrated, annoyed, worried/anxious, stressed, sad, scared
This part of your brain is involved in the storing and retrieving of memories
Hippocampus
All or nothing or black and white thinking
"This math is too hard. I'm not even going to try."
"This math is a real brain stretcher. Once I figure this out, I will be able to do so many other problems."
Name three brain channels you like to go to when you are experiencing an uncomfortable feeling.
Why are feelings important?
They help us to understand and communicate our needs.
What are the amygdalae's three "F" responses?
"Everyone is talking about me. They must not like my shirt."
Mind reading: imagining we know what others are thinking
"I am such an idiot. I can't believe I said that."
"I am having a thought that I am an idiot because I am embarrassed by what I said. Everyone says things they don't mean sometimes. I bet I won't even remember this next week."
When your worry makes you ask "What if?!" what should you do?
Talk back with an "Even if"
Anxiety is never helpful. True or False
False. Anxiety can be helpful if it helps us come up with a plan. Anxiety without planning is not helpful.
How does a deep breath work to calm you down?
A long exhale triggers the vagus nerve that activates the parasympathetic (rest and digest) part of you brain, calming the sympathetic (fight, flight, freeze) system.
Overgeneralizing: seeing a pattern based on a single event
Mental filter: Noticing our failures but not seeing our successes
"They are whispering about me. I just know it!"
"They are whispering, but it might not be about me. I am going to assume they are not talking about me until I have evidence that they are."
Name three brain games you like to play
Examples may include: A my name is Alice (regular and tricky version), grocery store alphabet, animal alphabet, summer alphabet, Christmas alphabet, and last letter