Brave Brain 🧠
Thinking Traps
What If...? 🤔
Coping Toolbox 🧰
School Success ⭐
100

100

What are you most excited about this school year?

100

"I'll probably fail my first test."

Fortune Telling (predicting the future without evidence) 


Balanced Thought:



 "I don't know how I'll do yet. If I study and try my best, I have a good chance of doing okay." 

100

What if you get lost?

  • Ask a teacher.
  • Ask another student.
  • Look at the schedule.
  • Use a school map.
  • Follow other students.

Balanced Thought:





"Getting lost happens to lots of students on the first day."


100

Name one coping skill.

  • Belly breathing
  • Box breathing
  • Grounding (5-4-3-2-1)
  • Positive self-talk
  • Progressive muscle relaxation
  • Stretching
  • Talking to a trusted adult
  • Taking a short break
  • Visualization
100

Who could you sit with at lunch?

  • A classmate
  • Someone from last year
  • A club member
  • A sibling/cousin (if applicable)
  • Someone who seems friendly 
200

200

What is one thing you're proud of from last school year?

200

"No one will like me."

Thinking Trap: Mind Reading and Fortune Telling


Balanced Thought:




"I haven't met everyone yet. Some people may become my friends."


 

200

What if you don't know anyone?

  • Introduce yourself.
  • Smile.
  • Sit near someone.
  • Join a club.
  • Talk to classmates.


Balanced Thought:





"Most students are meeting new people too."


200

Show me how to take one deep belly breath.

Guide:

  • Breathe in through your nose for 4 seconds.
  • Hold for 2 seconds.
  • Slowly breathe out through your mouth for 6 seconds.
  • Repeat 3–5 times.
200

Who could you ask for help?

  • Teacher
  • Counselor
  • Office staff
  • Principal
  • Coach
  • School nurse
300

300 

What's something new you'd like to try this year?

300

"If I get one answer wrong, everyone will think I'm dumb."

Thinking Trap: Mind Reading, Catastrophizing, or All-or-Nothing Thinking


Evidence Against It:




  • Everyone makes mistakes.
  • Most students are focused on themselves.
  • Teachers expect mistakes because that's how people learn.

 


Balanced Thought:




"One wrong answer doesn't mean I'm dumb."


300

What if someone isn't nice to you?

  • Walk away.
  • Tell a trusted adult.
  • Stay with supportive friends.
  • Remember one mean person doesn't represent everyone.


Balanced Thought:






"I can't control other people's behavior, but I can choose how I respond."


300

Who is a trusted adult at school?

  • Teacher
  • Counselor
  • School psychologist
  • Principal
  • Office staff
  • Coach
  • Favorite teacher
  • Nurse
300

What classroom rules help everyone feel safe?

  • Raise your hand.
  • Listen when others are talking.
  • Be respectful.
  • Keep hands to yourself.
  • Follow directions.
  • Use kind words.
  • Ask questions when confused.
400

400

Tell me about a time you were nervous, but it ended up being okay.

400

What's one worry your anxiety tells you that may not actually be a fact?

"Is that a fact or is that anxiety talking?"

400

What if you make a mistake in front of everyone?

  • Laugh it off.
  • Correct the mistake.
  • Keep trying.
  • Remember everyone makes mistakes.



Balanced Thought:


"Mistakes help us learn."


400

If your anxiety becomes an 8/10, what can you do first?

Possible steps:

  1. Stop and notice the feeling.
  2. Take slow breaths.
  3. Use grounding.   👀 5-4-3-2-1 Senses
    • 5 things you can see
    • 4 things you can feel
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste
  4. Challenge the worried thought.
  5. Ask for help if needed.
400

If a friend was nervous about school, what advice would you give them?

  • "It's okay to be nervous."
  • "Everyone feels nervous sometimes."
  • "Just do your best."
  • "Ask for help if you need it."
  • "You'll probably make friends."
500

500

If you could give your first day-of-school self-one piece of advice, what would it be?

500

Become the detective! 

"I'll eat lunch alone forever."

Evidence For





  • I don't know many people.



Evidence Against



  • I've made friends before.
  • There are lots of new students.
  • Teachers can help.
  • Someone may invite me to sit with them.



Balanced Thought:


"Lunch might feel uncomfortable the first day, but it probably won't stay that way."


500

Predict the Future! 🔮  

Anxiety tells us the worst-case scenario. Your job is to tell me the most likely scenario instead. 

Worry: "I'll trip walking into class."

Most Likely:

 "I probably won't trip. Even if I do, I can get back up and keep going."

500

Build your School Survival Plan.

If I feel worried…

  • I'll notice my anxiety.
  • Take five deep breaths.
  • Tell myself, "I can do hard things."
  • Ask a trusted adult if I need help.
  • Keep trying instead of giving up.
500

Complete the sentence: "I know I can handle school because..."

Examples:

  • "...I've done hard things before."
  • "...I have people who care about me."
  • "...I can ask for help."
  • "...I'm stronger than my worries."
  • "...I've gotten through every first day before."
  • "...I have coping skills I can use."
M
e
n
u