Reframing Thoughts
What is a cognitive distortion?
A thinking pattern that is inaccurate or unhelpful
Name one healthy coping skill
Deep breathing, music, journaling, walking, talking to someone.
Self-esteem is how you __ __ yourself
think about
What does SMART stand for?
Specific, Measurable, Achievable, Relevant, Time-bound.
This hormone is released when you laugh
Endorphins
I failed one test. I am so stupid.
One test does not define my intelligence. I can improve next time.
This coping skill involves focusing on your 5 senses.
Grounding (5-4-3-2-1 method)
True or False: Self-esteem means thinking you're better than everyone.
False
Which is a better goal?
A. Be better at school
B. Raise my math grade from C to a B by the end of the quarter.
B
Name a song that boosts your mood.
Any appropriate song
This distortion involves expecting the worst-case scenario every time.
Catastrophizing
What type of coping skill is going for a run?
Physical coping skill
Name one way to build self-esteem
Positive affirmations
Setting small goals
Trying new things
Challenging negative self-talk
What is a short term goal?
A goal that can be completed soon. (days/weeks)
What is one thing you would tell your 10 year old self?
Any supportive message.
They didn't text me back. They must hate me.
There could be many reasons they haven't texted me back yet.
Deep breathing helps calm what system in your body?
Nervous system (fight-or-flight response)
Finish the sentence:
Mistakes mean I am ___
Learning, Growing, Human
Name one obstacle that might get in the way of a goal and one way to handle it.
Varies.
Procrastination- schedule time
Distraction-remove phone
One team member acts out an emotion (no words)
Team has 30 seconds to guess and name one healthy way to cope with it.
Correct emotion and coping skill=points
Name one question you can ask yourself to challenge a negative thought.
What evidence do I have?
Is there another explanation?
Would I say this to a friend?
Give an example of a coping skill for anger
Taking space, counting to 10, punching a pillow, writing it out.
What is one strength you have?
Any genuine strength earns points.
Break this goal into one smaller step:
I want to feel less anxious at school
Practice breathing
Talk to counselor
Join a club
Would you rather always know what people think about you or never worry what anyone thinks again?
Full points if team chooses and gives reason why.