CBT
Describe the CBT model
Factual Event-Thoughts-Feelings-Behaviours
Why is it important to FIND and KNOW MY “purpose”?
Purpose is knowing: WHAT you want to achieve & WHY it matters
A reason for Being
List one constructive strategy to deal with stress.
Taking care of your health and well being
Changing the situation
Changing your body's response to stress
Changing your attitude
Etc
Why is sleep important?
Sleep serves a restorative purpose and allows the body to recharge. It is important for general physical health, restoring energy, repairing injuries or illness, growth, psychological well-being and mood, concentration, memory, work performance, and getting-along with others.
Why is self-esteem important?
Normal human need
When our actions & decisions are supportive of our healthy self-esteem, the more resilient we will be.
What are irrational thoughts?
Irrational thoughts are ways that our mind convinces us of things that are not true.
Opposite of rational thinking, which is consistent with known facts.
What can our purpose help guide in our life?
Purpose can guide life decisions, influence behavior, shape goals, offer a sense of direction, and create meaning.
List two categories of stress.
1. Anticipated stress
2. Traumatic stress
3. Chronic stress
4. Stress habits
Key step to maintaining a regular sleep schedule.
Get up and go to bed at the same time every day, including weekends!
Explain the difference between internally fed and externally fed self-esteem.
•Internally fed- we can sustain it
•Externally fed- we are vulnerable
Why is it important to challenge our negative thoughts?
Challenging irrational thoughts can help you problem-solve and take some power back.
What are Values?
Values guide us, they are a sense of self, tell us what is good. Our inner compass helping us to navigate through situations and dilemmas.
Values are how we achieve purpose.
We have the most control over our stress habits. List two examples!
•cognitive strategies
• assertiveness
• self-esteem boosters
• countering negative thinking patterns
• challenging mistaken beliefs
List two possible steps for quitting an addiction
Set a quit date, change your environment, distract yourself, review your pasts attempts of quitting, create a support network.
List two ways to improve self-esteem!
•Challenge negative thoughts into more positive ones
•Developing healthy lifestyle
•Engage with others
•Join a group
•RAK – GIVE
•Setting a goal and meeting it
List one way we can challenge our negative thoughts
Track your thoughts, detach from the thoughts, challenge thoughts, cognitive restructuring, seek professional support, etc.
Why is it important to understand our values?
Our values are those relationships, activities, beliefs, things, or pursuits we feel are most important. They help us to figure out what to do.
You can use them as a guide to make the best choice in any situation.
We have little control over traumatic stress. List two ways of coping!
•relaxation
• mindfulness
•social support
• cognitive strategies
etc
List three sleep hygiene techniques.
Maintain a regular sleep schedule, Sleep when sleepy, Get up & try again, Avoid caffeine & nicotine, Avoid alcohol, Bed is for sleeping, No naps, Sleep rituals, Bath time, No clock watching, Use a sleep diary, Excercise, Eat right, The right place, Keep daytime routine the same
Why is it important to understand Maslows hierarchy of needs?
Maslow's hierarchy of needs is a theory of psychology explaining human motivation based on the pursuit of different levels of needs.
The theory states that humans are motivated to fulfill their needs in a hierarchical order.
Beginning with the most basic needs then moving on to more advanced needs.
What is a pen to paper approach for managing Worry?
Helpful Thinking Diary
How can we live in line with our values?
We will find life meaningful to the extent that the activities we choose are aligned with our values.
List three examples of how we can help change a stressful situation.
Make changes: Stop the source of stress, be assertive, say no, set limits, manage time well, stay organized
List three ways to modifying Social Media use to improve Mental Health
List the five levels in Maslows Hierarchy of needs (in order)
1. Physiological Needs
2. Safety & Security
3. Love & Belonging
4. Self-Esteem
5. Self-Actualization