Lesson 6 Homework, Tips and Case Studies
Exercises
Here’s this week’s homework you can complete with your family:
Mindful Breathing Exercise: I encourage parents to practice mindful breathing exercises with their children. This involves taking slow, deep breaths, focusing on the sensation of the breath entering and leaving the body. Parents can do this together with their children, turning it into a calming routine. Regular practice can help both parents and children manage anxiety by promoting relaxation and reducing stress. There’s free apps that you and your child can download to talk you through these exercises if you feel you’d like some help. Search for free apps and explore those you think may be helpful.
Worry Journaling: Parents and children can create a worry journal. Each day, they can write down any worries or concerns they have. Discuss these worries together, providing a chance for open communication. This exercise helps parents understand their child’s anxieties and allows the child to express their feelings. Over time, it can also show patterns and triggers, aiding in finding effective coping strategies. Remember that writing with a pen and paper helps create more connections in your brain which reinforces learning – so where possible do not journal with a computer or device.
Positive Affirmations: Encourage the use of positive affirmations as a daily ritual. Parents and children can create a list of positive statements to repeat each morning or before challenging situations. These affirmations can be simple and tailored to the child’s specific worries. This exercise promotes a positive mindset, helps challenge negative thoughts, and builds resilience against anxiety. Parents can actively participate, reinforcing a supportive and uplifting environment. Here’s a few to get you started, next write down some of your own:
“I am strong, and I can face any challenges that come my way.”
“Each day is a new opportunity for me to learn and grow.”
“I believe in myself and my ability to handle difficult situations.”
“I am surrounded by love and support from my family and friends.”
“I have the power to overcome my fears and achieve my goals.”
Activities for Cognitive Distortions
Here are some practical strategies and workshop activities with examples that parents can use to help their children recognize cognitive distortions. Remember to talk through these distortions and offer alternative evidence of other thought patterns:
- Journaling:
- Activity: Have your child write down thoughts and feelings about school daily. For example, if they write, “Everyone hates me at school,” it could be a sign of the cognitive distortion of ‘mind reading’ – assuming negative thoughts about others without evidence.
- Thought Records:
- Activity: Create a thought record together. If the negative thought is “I always mess up in class,” it may indicate the distortion of ‘overgeneralization.’ Challenge it by discussing specific instances where they did well.
- Role-Playing:
- Activity: Act out a scenario where your child believes they’ll fail a test. Challenge the assumption during the role-play to counter ‘catastrophizing’ – imagining the worst outcome.
- Mindfulness Exercises:
- Activity: Practice mindfulness activities like deep breathing. If your child expresses, “I can’t handle this,” it’s an opportunity to address the distortion of ‘catastrophizing.’
- Positive Affirmations:
- Activity: Develop positive affirmations. If a common negative thought is “I’m not good enough,” a corresponding affirmation could be “I am capable and can learn from challenges.”
- Cognitive-Behavioral Worksheets:
- Activity: Use worksheets to identify and challenge distortions. If your child engages in ‘all-or-nothing thinking’ (seeing situations as completely good or bad), a worksheet can help break down the gray areas.
- Reality Testing:
- Activity: Share stories where initial thoughts were proven wrong. If your child assumes, “No one likes me,” discuss instances where friends have shown kindness.
- Positive Memory Collage:
- Activity: Create a collage of positive school memories. If your child often thinks, “School is always terrible,” the collage can serve as a visual reminder of enjoyable moments.
- Daily Check-Ins:
- Activity: Regularly discuss their day. If your child says, “I’ll never make friends,” explore situations where they did connect positively with others.
- Educational Videos or Books:
- Activity: Watch videos or read books with characters overcoming challenges. For instance, if your child struggles with ‘labeling’ themselves negatively, a story of self-discovery can be impactful.
These examples aim to make the activities more tangible, helping parents guide their children through recognizing and challenging cognitive distortions in a practical and relatable way.
Let us know how you go with these. See you in Lesson 7 which is all about dealing with the bullies.