Humility
What does humility mean?
Having a realistic view of yourself, recognizing your strengths and weaknesses, and being open to learning from others.
What is an affirmation?
A short statement that reinforces something supportive, meaningful, or encouraging about yourself.
What is negative self-talk?
The way we criticize, judge, discourage, or put ourselves down through our internal dialogue.
What is journaling?
Writing, drawing, or recording your thoughts, feelings, experiences, and ideas.
What does sleep hygiene refer to?
The habits, routines, and environmental factors that help us consistently get quality sleep.
True or False: Being humble means thinking you are worthless or having low self-esteem.
False. Humility does not mean putting yourself down. It means having a realistic and balanced view of yourself.
True or False: Affirmations are supposed to magically make all of your problems disappear.
False. Affirmations are a coping tool and aren't a replacement for therapy, medication, or professional treatment.
True or False: Every negative thought you have is automatically a fact.
False. Thoughts are not automatically facts.
True or False: A journal entry has to be a full page and grammatically correct.
False. Journaling can be sentences, lists, drawings, bullet points, or a combination of writing and art.
Name two things that can interfere with good sleep.
Caffeine
Phone/screen use
Stress
Racing thoughts
Noise
Pain
Nightmares
Irregular sleep schedule
Long or late naps
Someone compliments you on doing a good job, and you respond, “Thank you! I worked hard on it.” Is this humility?
Yes. You can accept a compliment while still being humble.
Which is a more realistic affirmation: “I never make mistakes” or “I make mistakes sometimes, and I can learn from them”?
“I make mistakes sometimes, and I can learn from them.”
Complete the cycle: Thought → ______ → Behavior → More evidence for the thought.
Feeling.
Name two ways journaling can help with mental wellness.
Clear mental clutter
Understand yourself better
Notice patterns
Process emotions
Solve problems
Recognize progress
Why can poor sleep make it harder to regulate your emotions?
Insufficient sleep can make emotions feel bigger and make people more reactive, irritable, stressed, or overwhelmed.
You make a mistake during a group activity. Instead of blaming someone else, you admit what happened and ask how you can improve. What quality are you demonstrating?
Humility.
Someone thinks, “I can't handle this.” Give one realistic affirmation they could use instead.
“This is hard, but I can get through the next five minutes.”
Someone thinks, “I'm terrible at everything,” so they stop trying new things. What could happen over time?
They may lose confidence, expect failure, stop practicing, and interpret mistakes as proof that they're bad at things.
Someone keeps getting angry after poor sleep. They begin writing down their sleep, mood, and reactions each day and notice the same pattern repeatedly. What can journaling help them identify?
A pattern or trigger.
It's Sunday night. Someone slept until noon all weekend and now can't fall asleep at a reasonable time. What sleep-hygiene habit could have helped?
Keeping a more consistent sleep/wake schedule, including on weekends.
Someone believes they are always right and refuses to listen to anyone else's perspective. What is one thing they could practice to develop more humility?
Being open to feedback, listening to others, admitting when they may be wrong, and recognizing that they don't know everything.
Why might telling yourself “I am the most amazing person in the universe!” be less helpful than saying “I have value even when I'm struggling”?
The second statement is more believable and realistic. An affirmation works better when you don't immediately reject it as fake or unrealistic.
A peer says, “Nobody likes me.” Using Catch It → Challenge It → Change It, give a more realistic replacement thought.
“I don't actually know that. I may not connect with everyone, but I have people who care about me.”
or
I might feel lonely right now, but that doesn't mean nobody likes me.”
“Not everyone has to like me for me to have value.”
What's the difference between processing through journaling and ruminating?
Processing involves exploring what happened, identifying feelings or causes, and possibly considering what to do next. Rumination involves repeatedly going over the same negative thoughts without moving toward understanding, problem-solving, or resolution.
Processing: “I'm angry because I felt ignored. Maybe I should talk to them about it.”
Rumination: “They always do this. Everyone treats me badly. Why does this always happen?” — repeated over and over.
You're lying in bed for a long time getting increasingly frustrated because you can't sleep. According to the sleep-hygiene lesson, what should you do?
Get out of bed and do a quiet, relaxing activity until you feel sleepy again rather than staying in bed frustrated. Avoid stimulating activities or screens.