Stuck or Flexible?
"I got a bad grade. I'm dumb." Is this stuck or flexible thinking?
Stuck thinking
What helps you fill your cup when you're tired or overwhelmed?
Open ended: "Looking at fun photos", etc.
You felt frustrated but wasn’t sure why. What feeling could be under frustration?
Sadness, disappointment, confusion, etc.
True or False: Everyone falls asleep the same way.
False
If you laugh at yourself when you mess up. Is that helpful or hurtful?
Helpful – it’s a positive coping skill!
What’s a flexible version of: “I always mess up”?
I made a mistake, but I can learn from it.
What is the “cup” a symbol for in emotional health?
Your energy or emotional level
What’s one way you recognize your feelings?
Using mood meter, talking to someone, reflecting, journaling
What kind of noises might help you fall asleep?
open-ended: White noise, ocean sounds, a fan, etc
What do you say if you get a bad grade?
“It’s fine. I’ll do better next time.”
I say: “I don’t know what to do.” What’s a flexible way to reframe that?
I can ask for help or try again another way.
Name 2 things that can EMPTY your cup.
Stress, yelling, being ignored, missing sleep, etc.
True or False: It's okay to feel more than one feeling at a time.
True
Should we rely on medication/ supplements to help us sleep?
Sometimes, but only if I understand what the medication is for and why I am taking it.
What’s one thing that makes you feel proud of yourself?
Open-ended
True or False: Stuck thinking helps us solve problems faster.
False
Name 2 ways to FILL your cup.
Hugs, fun memories, rest, doing something you like
What’s one tool you use to feel better after a bad grade?
Open ended- Reframing thoughts (“I’ll do better next time.”), etc.
What’s a good sleep routine you might try before bed?
Reading, quiet time, listening to calming sounds, warm bath/shower
Name a way you can show confidence in a club/activity or school.
Attending class even when she’s unsure, asking for help, trying something new, volunteering to go first, introducing self to a new friend
Name one way flexible thinking helps you feel better.
Open-ended: “It gives me hope,” “It helps me solve problems,” etc.
Make up your own “cup filler” you could try when feeling low.
Open-ended answer
Finish this sentence: “Even though I feel ____, I want to _____.”
open ended
What’s one way you calm your body when it’s bedtime but your brain is busy?
Open-ended: “Box breathing,” “Thinking of something nice,” etc.
What is a positive affirmation?
Short, powerful statements that reinforce self-belief; they help challenge and overcome negative thoughts and self-doubt; regular repetition/practice can improve self-esteem and confidence.