Challenge the Chatter Script

Introduction: What's the Chatter? (5 minutes)

Teacher: "Good morning/afternoon everyone! I'm really glad you're here today. We're going to talk about something that happens to all of us, something we often don't even realize is happening: the conversations we have with ourselves inside our heads. We all have an inner voice, don't we? It's that voice that tells us things, plans our day, or reacts to situations. Sometimes it's super helpful, like reminding us of a test or what we need to do. But sometimes, it can be a bit of a bully, an 'inner critic' that tells us things that aren't always true or helpful."

"Today, our goal is to learn how to notice when that inner critic is being unhelpful and how to talk back to it – in a good way! We're going to learn to challenge that chatter and retrain our brains for a more positive and realistic outlook. This isn't about ignoring problems, but about approaching them in a way that helps us feel better and more in control."

Teacher: "Let's start by thinking about some common negative thoughts. You don't have to share anything too personal, but can anyone think of examples of negative thoughts they've heard, either from themselves or perhaps from friends or characters in movies or books? What kind of 'chatter' do you sometimes notice?"

(Allow a few moments for students to think and share. Write down some general, non-personal examples on the board if appropriate, e.g., "I'm going to fail this test," "Nobody likes me," "This is too hard," "I'm not good enough.")

Teacher: "Great examples! It's clear we all experience these types of thoughts. The good news is, we can learn strategies to deal with them."

Understanding Thought Traps (7 minutes)

Teacher: "Sometimes, our brains fall into what we call 'thought traps.' These are common patterns of thinking that can make negative thoughts feel more powerful and real than they actually are. Let's look at a few common ones."

(Display Challenge the Chatter Slide Deck Slide 4: "Thought Traps: All-or-Nothing")

Teacher: "The first one is 'All-or-Nothing Thinking.' This is when we see things in extremes – totally black or totally white, with no shades of gray in between. If something isn't perfect, it's a complete disaster. For example, if you say, 'If I don't get an A on this assignment, I'm a total failure.' Or 'I made one mistake, so my whole day is ruined.' Can anyone relate to feeling like this sometimes? Or give an example of an all-or-nothing thought they've had or heard?"

(Allow a brief moment for responses.)

(Display Challenge the Chatter Slide Deck Slide 5: "Thought Traps: Catastrophizing")

Teacher: "Next, we have 'Catastrophizing.' This is when we jump to the absolute worst-case scenario, imagining a disaster even for small problems. It's like saying, 'If this goes wrong, it will be the end of the world!' For instance, 'I got a bad grade on one quiz, so I'm definitely going to fail the entire class, never get into college, and my life will be over.' Has anyone ever caught themselves thinking like this?"

(Allow a brief moment for responses.)

(Display Challenge the Chatter Slide Deck Slide 6: "Thought Traps: Personalizing")

Teacher: "And finally, 'Personalizing.' This thought trap makes us believe that everything is about us, even when it's not. We take things personally, thinking we're the cause of negative events or that people are always focused on us. For example, 'The teacher looked frustrated, it must be because of me.' Or 'My friend didn't text me back right away; they must be mad at me.' Does this sound familiar?"

(Allow a brief moment for responses.)

Teacher: "It's important to remember that these thought traps are common. The first step to changing them is just being able to notice them."

Challenging the Chatter Activity (10 minutes)

(Display Challenge the Chatter Slide Deck Slide 7: "Challenge Your Thoughts!")

Teacher: "Now that we know some of these common thought traps, we're going to practice challenging them. I'm going to hand out a worksheet called Challenge Your Thoughts Worksheet."

(Distribute the Challenge Your Thoughts Worksheet.)

Teacher: "On this worksheet, you'll see a few examples of negative thoughts. For each one, your task is to first identify the original negative thought and how it makes you feel. Then, try to spot which 'thought trap' it might be falling into – is it all-or-nothing, catastrophizing, or personalizing? Finally, and this is the most important part, you'll practice 'reframing' that thought. Reframing means looking at the situation from a different, more balanced, or realistic perspective. It's about questioning the negative thought and offering a kinder, more truthful alternative to your inner critic."

"Let's do the first one together as an example. The thought is, 'I totally messed up that presentation; everyone thinks I'm incompetent.' First, how might that thought make you feel?"

(Wait for responses, e.g., "Anxious," "Embarrassed," "Sad.")

Teacher: "Good. And which thought trap does 'everyone thinks I'm incompetent' sound like?"

(Wait for responses, e.g., "All-or-Nothing," "Personalizing.")

Teacher: "Exactly, it has elements of both! It's an all-or-nothing statement, and it's personalizing what others might be thinking. So, how could we reframe this? What's a more balanced or realistic way to think about it?"

(Guide students to suggest alternatives, e.g., "I made a few mistakes, but I learned from them," "I did my best, and that's what matters," "Some people might have noticed, but others probably didn't, and I'll do better next time.")

Teacher: "Excellent! Now, I want you to work individually or in small pairs on the rest of the examples on the worksheet. If you finish, you can even try to reframe one of your own common negative thoughts. I'll be walking around to help if you have any questions."

(Circulate, offer guidance, and encourage students. Provide examples if they struggle.)

Share & Reflect (5 minutes)

Teacher: "Alright, let's bring it back together. Would anyone like to voluntarily share one of the original negative thoughts from the worksheet and how they managed to reframe it? What was your new, more helpful thought?"

(Allow a few students to share their reframed thoughts. Affirm their efforts.)

(Display Challenge the Chatter Slide Deck Slide 8: "You've Got This!")

Teacher: "That was fantastic work, everyone. It's not always easy to challenge these thoughts, but it's a powerful skill. How do you think practicing this skill – challenging your negative chatter – might help you in your daily life? How could it change how you feel about yourself or situations?"

(Allow students to share thoughts on the benefits, e.g., less stress, more confidence, better problem-solving, improved mood.)

Teacher: "Exactly! Remember, your brain is like a muscle. The more you practice these techniques, the stronger that 'challenging' muscle gets. It's a journey, not a one-time fix, but every step makes a difference."

Cool Down (3 minutes)

Teacher: "To wrap up today, I have a quick Cool Down Ticket for you to complete. This will help you reflect on what we've discussed and what you're taking away from our session today. Please complete it before you leave."

(Distribute the Cool Down Ticket and collect it as students finish.)

Teacher: "Thank you all for your engagement and thoughtful participation today! Keep practicing challenging that chatter!"

Challenge Your Thoughts Worksheet

Name: ____________________________

Sometimes our brains can get stuck in "thought traps" that make us feel bad. Let's learn to challenge those thoughts and find more helpful ways to think!

Instructions: For each scenario below (or your own thought), identify the negative thought, how it makes you feel, which thought trap it might be, and then reframe it into a more balanced or realistic thought.

Example 1:

Negative Thought: "I totally messed up that presentation; everyone thinks I'm incompetent."

How it Makes Me Feel:

Thought Trap(s): (Check all that apply)

• All-or-Nothing Thinking
• Catastrophizing
• Personalizing

Reframed Thought (more balanced/realistic):

Example 2:

Scenario: You got a lower grade on a test than you expected.

Negative Thought: "I'm so stupid, I'm never going to pass this class."

How it Makes Me Feel:

Thought Trap(s): (Check all that apply)

• All-or-Nothing Thinking
• Catastrophizing
• Personalizing

Reframed Thought (more balanced/realistic):

Example 3:

Scenario: A friend didn't respond to your text right away.

Negative Thought: "They must be mad at me; they probably don't want to be my friend anymore."

How it Makes Me Feel:

Thought Trap(s): (Check all that apply)

• All-or-Nothing Thinking
• Catastrophizing
• Personalizing

Reframed Thought (more balanced/realistic):

Your Own Thought:

Negative Thought (something you often think):

How it Makes Me Feel:

Thought Trap(s): (Check all that apply)

• All-or-Nothing Thinking
• Catastrophizing
• Personalizing

Reframed Thought (more balanced/realistic):

Cool Down Ticket: Challenging the Chatter

Name: ____________________________

Date: ____________________________

1. What is one