Self-Talk Check

​You speak to yourself more than anyone else in this building. Make sure that voice is on your team!

Personal Reflection:

Think about the last mistake you made as a teacher.
Now think about what you said to yourself afterward.

Question..

Positive self-talk isn’t about pretending.

It’s about speaking to ourselves with the same patience, grace, and belief we give others.

• We think 30,000–60,000 thoughts per day

• 70–80% are negative or self-critical, especially under stress

• 90% are the same thoughts we had yesterday

• Our brains respond to self-talk as if it’s true

• Changing our self-talk can lower stress, improve focus, and increase resilience

Multiple Choice

According to Cognitive Behavioral Therapy (CBT), what is the correct order in which a situation influences our actions?

• Situation → Thought → Feeling → Behavior

• Situation → Behavior → Thought → Feeling

• Feeling → Situation → Thought → Behavior

• Thought → Situation → Behavior → Feeling

Multiple Choice

Which of the following is an example of 'All-or-Nothing Thinking'?

• If I’m not the best, I’m a total failure.

• If I mess up this presentation, everyone will laugh and I’ll never live it down.

• They didn’t say hi—so they must be mad at me.

• I’m such a loser.

Open Ended

How can recognizing and labeling thought traps help you manage your emotions and behaviors?

Multiple Choice

Match the following thought examples to the correct thought trap: 1) 'I failed this quiz—I’m terrible at everything.' 2) 'Everyone will think I’m weird if I speak up.' 3) 'If I don’t make the team, it’ll be the end of the world.'

• 1-Overgeneralizing, 2-Mind Reading, 3-Catastrophizing

• 1-Labeling, 2-Should Statements, 3-Emotional Reasoning

• 1-All-or-Nothing Thinking, 2-Overgeneralizing, 3-Personalizing

• 1-Should Statements, 2-Labeling, 3-Mind Reading

Multiple Choice

Which of the following are examples of 'Personalizing'?

• It’s my fault my friends are fighting.

• I feel anxious, so I must be in danger.

• If I don’t make the team, it’ll be the end of the world.

• They’re laughing—I bet it’s about me.

Multiple Choice

Why is it important to use positive self-talk?

• It makes others feel bad.

• It can improve your confidence and self-esteem.

• It's a way to show you're better than others.

• It's not important.

“Whether you think you can or you think you can’t, you’re right.”
— Henry Ford

“Talk to yourself like you would to someone you love.”
— Brené Brown

“Be careful how you are talking to yourself, because you are listening.”
— Lisa Hayes

​LETTER TO SELF

Write a short letter to the future you who might be having a hard day. Be supportive, compassionate, and remind yourself of what you know now. You can include: helpful self-talk, things you’ve overcome, reminders of your strength.