The Bottling Effect
Keeping a massive amount of stress or sadness locked inside your head is a lot like shaking up a bottle of this beverage.
What is Soda / Pop (it will eventually explode)?
When you don't want to talk out loud, sending a text that says "I'm feeling overwhelmed right now" is a great way to use this type of statement.
What is an "I" Statement?
When you hold your feelings in for too long, they often leak out sideways as this mood, making you snap at innocent people.
What is Irritability (or Anger / Crankiness)?
You don't have to share your whole life story. Sharing just this percentage of what you are thinking is a great way to start practicing.Expressing your thoughts to a therapist is safe because of this legal rule, meaning whatever you say stays in the room (unless you are in danger).
What is a tiny bit / 10% / a small piece?
If you could only eat one food for the rest of your life, but it had to be a pizza topping, name the absolute worst choice.
(Any funny/gross topping choice, like pineapple or anchovies!)
If you successfully ignore a bad feeling for a couple of weeks, it completely disappears and never comes back.
What is False (it usually just hides in your body)?
If a parent asks "What's wrong?" and your brain goes blank, this 3-word phrase lets them know you need space without shutting them out.
What is "I need time" (or "Not right now")?
Bottling up stress doesn't just hurt your mood; it can cause real physical pain, most commonly in your head or right here.
What is your Tummy / Stomach?
If talking to a human feels too intense, doing this on your phone's Notes app or on a piece of paper helps get the thoughts out of your head.
What is Journaling (or Writing it down / Typing it)?
According to internet culture, if you look at a video of a cat doing something completely unhinged, your stress level automatically drops by this much.
What is 100%? (Accept any funny answer)
When you try to numb out sad or angry feelings by hiding them, you accidentally numb out these good feelings, too.
What is Happiness, Joy, or Excitement?
Instead of saying "Nothing" when someone asks how you are, you can use this weather analogy if you are having a rough day.
What is "I'm feeling a bit cloudy / stormy"?
Holding in emotions for months can drain your physical battery, leaving you feeling totally wiped out, which is known as this.
What is Burnout (or Exhaustion)?
When you are ready to open up to a friend or adult, it helps to start the conversation by setting this, like saying: "I don't need advice, I just need to vent."
What is a Boundary / Expectation?
If humans had a "rewind" button in real life, name the exact moment from this past week you would instantly undo
(Any funny or minor embarrassing moment they want to share)
Keeping secrets and hiding your true feelings from the people close to you can make you feel completely ________, even in a crowded room.
What is Lonely / Isolated?
If you are too overwhelmed to speak, using one of these digital cartoon symbols can tell a trusted person exactly how you feel.
What is an Emoji (or a Meme / GIF)?
When the "vault" is completely full, a teenager might suddenly experience a sudden wave of intense panic, racing heart, and shaking, called this.
What is a Panic Attack?
This physical coping skill allows you to release the pent-up energy of bottled emotions by channeling it into heavy lifting, running, or blasting music.
What is Exercise / Moving your body / Shaking it out?
If you were a superhero but your only power was that you could instantly summon one fast-food item to your hand at all times, what would it be?
(Their favorite fast-food item)
Pretending everything is "fine" when it isn't requires a massive amount of mental _________ every single day, leaving you too tired to focus on school or hobbies.
What is Energy / Effort?
Complete this script for a time you feel trapped: "I'm stuck in my own head right now, can we just do [this activity] together to distract me?"
What is watching a movie / playing a game / going for a drive?
When you refuse to talk about your problems, you might start turning to these unhealthy, fast "escapes" to make the thoughts quiet down.
Scrolling for hours, and/or isolation
Expressing your thoughts to a therapist is safe because of this legal rule, meaning whatever you say stays in the room (unless you are in danger).
Is Confidentiality (or Privacy)?
If you were given 1 million dollars tomorrow but you could only spend it on things that start with the first letter of your name, name one thing you'd buy.
(Any creative item matching their first initial)