Objective

By the end of this lesson, Madison will have a better understanding of cognitive behavior, how thoughts influence feelings and actions, and practical strategies to apply cognitive behavioral techniques in her daily life.

Materials and Prep

• Notebook and pen for writing reflections and notes
• Whiteboard or large paper for brainstorming ideas
• Timer (can use a phone timer)
• Access to a quiet space for reflection and activities

Before starting the lesson, it would be helpful to familiarize yourself with basic cognitive behavior concepts such as thoughts, feelings, and behaviors, as well as the idea of cognitive distortions.

Activities

• Thought Journaling:

  Madison will spend 10-15 minutes writing down her current thoughts and feelings about a situation that’s been on her mind. This will help her identify patterns in her thinking.

• Cognitive Distortion Challenge:

  Madison will learn about common cognitive distortions (like "all-or-nothing thinking"). She will then pick one that she recognizes in her own thinking and write down how she can reframe that thought into a more positive or realistic perspective.

• Role-Playing Scenarios:

  Madison will create two scenarios: one where she reacts negatively to a situation and another where she applies cognitive behavioral techniques to respond positively. She can act them out to see the difference.

• Visualization Exercise:

  Madison will practice a visualization technique where she imagines a positive outcome for a challenge she is facing. This will help her understand the impact of positive thinking on emotions and behaviors.

Talking Points

• "Cognitive behavior is all about how our thoughts can shape our feelings and actions. If we change our thoughts, we can change how we feel!"
• "Have you ever noticed how sometimes we can be our own worst critics? That’s what we call cognitive distortions. They can trick us into thinking negatively!"
• "Let’s talk about reframing. It’s like changing the lens through which we see a situation. Instead of saying 'I failed,' you could say 'I learned something important.' How does that feel?"
• "Visualization is a powerful tool. When we picture a positive outcome, it can actually help reduce anxiety and boost our confidence. Can you think of a situation where this might help you?"
• "Remember, it’s okay to feel negative emotions sometimes, but it’s how we respond to those feelings that matters. What strategies can you think of to help you respond positively?"