Think Before You Post
You’re feeling angry and want to post a rant. What’s a better way to cope?
Write in journal, talk to a safe person, etc.
Is it safe to share your school's name online? Why or why not?
No - strangers can easily find a school adress and schedule online.
You see someone getting bullied online. What’s a safe and helpful response?
Report the comment or post, offer kind support to the person being bullied (e.g., DM them something supportive), and tell a trusted adult. Avoid joining or escalating the drama.
What’s a healthy screen time limit for a school night?
About 1–2 hours of recreational screen time (not counting homework). Less is better before bed to help sleep.
Your classmate posts: ‘Everyone would be better off without me.’ What do you do?
Check in on them privately (DM or in person):
“Hey, I saw your post and I’m really worried. Are you okay? I care about you. Please talk to someone you trust.”
Tell a trusted adult, school counselor, or report the post if there’s a risk of harm. Don’t ignore it — they may need help.
You post something funny, but someone misinterprets it. How can you repair the situation?
Reach out to that person individually, delete/edit the post, etc.
Someone messages you saying they know your friend. What should you do?
Check with your friend.
Your friend posts something embarrassing about you. What’s your assertive response?
Use an “I” statement, e.g., “I felt hurt when you posted that picture. Can you please take it down?” Stay calm and respectful, not aggressive.
Name two signs you might need a break from social media.
Feeling anxious when you’re not on it, comparing yourself to others, losing track of time, or feeling drained after scrolling.
You accidentally sent a private message to the wrong person — now what?
Take a deep breath and respond calmly:
“Hey, I’m really sorry — that message wasn’t meant for you. It was a mistake, and I hope you understand.”
Learn from the moment and double-check before hitting send next time. Mistakes happen — how you handle it shows maturity.
You feel left out seeing your friends’ posts. What’s a cognitive reframe for this feeling?
"It's okay to not be included in everything my friends do", "I can make my own plans with another friend", etc.
A stranger sends a link promising free gift cards. What should you think and do?
"Is this a real offer?" and ask your parents.
You're tempted to screenshot a private conversation. What are the risks?
A healthy response might be: “I heard you posted something that isn’t true about me. I’d like to clear things up — please stop spreading it.” Then block, report, or take a break if needed.
You feel anxious without checking your phone. What CBT skill can help?
Try a grounding or distraction skill (e.g., 5-4-3-2-1 technique), challenge your anxious thought, or use a behavioral activation plan (e.g., do something enjoyable or active).
Your best friend is posting mean comments about someone else. What do you say?
Use an “I” statement to express concern without attacking:
“I feel uncomfortable seeing those posts. That’s not really like you, and it could really hurt someone. Can we talk about it?”
If they continue, consider unfollowing or muting for your own boundaries — being a bystander can hurt others too.
List two questions you can ask yourself before posting online.
Is this appropriate? Is this kind to myself and others?
What is “catfishing,” and how can you protect yourself from it?
Catfishing is posing as someone other than yourself. You can protect yourself by paying attention to details on the account and telling your parents.
You’re in a friend group chat where jokes are starting to cross a line. How can you use “I” statements to set a boundary?
Example: “I feel uncomfortable when jokes are about people’s looks. I’d rather we keep things kind.” You can also leave the chat temporarily or talk to someone privately.
Name 3 activities that give your brain a break from the screen.
Go for a walk, play a board game, draw or paint, do a puzzle, hang out with a friend in person, or listen to music while journaling.
You’re feeling left out because you weren’t invited to a party you saw on social media. What thoughts go through your mind, and how can you reframe them?
Unhelpful thought: “Nobody likes me. I’m always left out.”
Reframe: “Not being invited doesn’t mean I’m not liked. Maybe it was a small group or a different reason. I can still plan something fun or hang out with someone else.”
Use CBT skills like self-talk, perspective shifting, or behavioral activation (do something fun or fulfilling to reset your mood).
Share a time when you regretted a post or text. What thinking traps were involved, and how would you handle it now?
Any
Name 3 personal pieces of information you should never post publicly — explain why for each.
Address, School, Personal Information (Credit Card, Social Security Number, Phone Number)
Someone starts a rumor about you online. Walk through an assertive message or healthy response.
A healthy response might be: “I heard you posted something that isn’t true about me. I’d like to clear things up — please stop spreading it.” Then block, report, or take a break if needed.
Create a 1-day “tech detox” plan. What would you do instead of using social media or your phone?
Examples: Morning walk + healthy breakfast, journaling instead of scrolling, hanging with a friend in person, reading a book, cooking something fun, listening to music, practicing a hobby (like sports or art), and a relaxing screen-free bedtime routine.
Someone shares a photo of you without asking and tags you. You’re uncomfortable — what can you do?
Be assertive:
“Hey, I wasn’t okay with that photo being posted. Can you please take it down?”
Use privacy settings to untag or report if needed. Respecting consent online is just as important as in real life.