Boundaries
TRUE OR FALSE:
Saying no once is enough. If they ignore it, my boundary failed.
False
Boundaries require repetition. People learn by consistency. Calmly repeat the same limit and follow through with your action. Over-explaining invites debate. Consistency builds respect.
TRUE OR FALSE
Confidence means never feeling nervous
FALSE
Confidence is not the absence of nerves; it's trusting yourself to handle them. Nervousness shows you care. Courage is acting with the nerves, not waiting for them to disappear.
25 bonus points if you can share a time that you did something scared but succeeded anyways
True or false:
Ignoring your feelings is a healthy way to cope.
FALSE
WHY: Avoiding emotions buries them temporarily, but they resurface stronger. Healthy coping means noticing, naming, and releasing emotions safely. Avoidance keeps you stuck in the same emotional cycle.
Someone keeps asking private questions about your health. What is the best way to reply?
A) Just answer to be polite
B) Lie so they stop asking
C) "I keep my health private. Thanks for understanding" and change the topic
D) Mock them for asking
C) "I keep my health private. Thanks for understanding" and change the topic
You protect your privacy without shaming. Lying creates new problems. Oversharing trains people to keep pushing. A kind redirection teaches others how to treat you.
SAY IT WITH CONFIDENCE:
Look up, sit tall, and clearly say one thing you are good at:
"I am good at __________ because ___________."
Body language amplifies self-belief. Speaking strengths aloud builds self-trust. Quiet confidence is felt before it's seen.
You're angry after someone insulted you in group. What's the most effective coping step?
Take a few deep breaths, excuse yourself if needed, and cool off before deciding how to respond.
WHY: Pausing lets the thinking brain return online. Acting mid-anger often leads to regret. Cooling down creates space for problem-solving.
True or false
Positive boundaries are only about saying no
False
Boundaries also include saying yes to what helps you thrive. "Yes to 30 minutes of alone time after work." "Yes to weekly planning on Sundays." These create structure for health, not just walls against harm.
Which habit builds the most long-term confidence?
A) Avoiding failure
B) Trying new things even when unsure
C) Only doing things you already master
D) Waiting until you "feel ready"
B) Trying new things even when unsure
Confidence grows from evidence. You prove to yourself you can handle discomfort. Waiting for readiness keeps people stuck.
You had a stressful day and want to yell at someone. What's a healthy coping choice?
Journaling, calling a friend, deep breathing, or using a fidget.
WHY: Anger releases energy; safe outlets prevent harm while letting that energy move through.
Your roommate plays loud music when you need sleep for work. Choose the best TWO options:
1) Slam doors
2) Ask for a quiet-hours agreement
3) Wear earplugs forever
4) Agree on volume levels after 9pm
5) Move out tonight with no notice
2) Ask for a quiet-hours agreement
4) Agree on volume levels after 9pm
Boundaries work at the agreement level first. Quiet hours and a volume plan create shared rules. Earplugs can help, but they do not solve the shared responsibility. Revenge or sudden exit usually damages housing and relationships.
True or false
People who brag or gloat have healthy confidence.
FALSE
Bragging is insecurity in disguise. True confidence doesn't need comparison. It's quiet, grounded, and self-assured.
DEFINITION OF SELF-ASSURED:
adjective
True or false:
Coping skills only work if you feel calm when you start using them.
FALSE!
Coping is most powerful DURING emotional chaos. You train your body to shift gears, not to wait for calm first.
Which statement is a boundary, not a threat?
A) "If you text me after midnight again, I will block you forever and tell everyone."
B) "I turn my phone off at 10pm. I will reply in the morning."
C) "You never listen, so why bother?!"
D) "You have to stop or else!"
B) "I turn my phone off at 10pm. I will reply in the morning."
WHY: A boundary describes your behavior, not their punishment. It is time-based, predictable, and under your control. Threats try to control others and often escalate conflict.
You made a mistake during program and feel embarrassed. What's a confident way to respond?
"I made a mistake. I'll fix it and learn from it."
Accountability earns trust and self-respect. Confidence grows by handling setbacks with honesty instead of hiding them.
What happens in your body when you use deep breathing during stress?
A) Your brain gets more oxygen and your heart rate slows.
B) You forget the problem completely
C) You feel dizzy on purpose
D) It makes you angrier
A) Your brain gets more oxygen and your heart rate slows.
WHY: Deep breathing activates your body's natural "calm-down" mode
Your peer often sits too close to you, but you like your personal space. You've hinted by moving away, but they keep moving closer. What's the best next step?
A) Avoid your peer forever
B) Wait and hope they stop
C) Say, "Please respect my personal space and stop moving closer to me."
D) Complain to everyone
C) Say, "Please respect my personal space and stop moving closer to me."
WHY: Clear, kind, direct. Avoidance and gossip grow problems. Waiting trains people to continue the behavior. Boundaries work best when they are simple, specific, and consistent.
SAY IT WITH CONFIDENCE:
Say one positive "I am" statement like you mean it!
"I am capable."
"I am improving every day."
Language rewires belief. The brain treats repeated words as truth, especially when said with posture, tone, and breath.
SAY IT WITH CONFIDENCE:
Say out loud:
"My feelings are valid, but they don't have to control me."
Speaking coping mantras aloud strengthens emotional boundaries between feelings and behavior.
TRUE OR FALSE:
If someone gets upset when I set a boundary, it means my boundary is wrong.
FALSE
Feelings are information, not instructions. Another person's frustration does not measure the truth or fairness of your limit. Healthy boundaries my disappoint people. Hold steady, but stay respectful!
SAY IT WITH CONFIDENCE:
Read this line out loud as if you fully believe it:
"I have something valuable to say."
Saying value statements trains self-validation rather than depending on others for approval.
Which example shows emotion regulation, not emotion control?
A) Pretending nothing bothers you
B) Throwing things when frustrated
C) Taking a walk to calm down before talking
D) Forcing yourself to be happy
C) Taking a walk to calm down before talking
WHY: Regulation means managing emotions, not suppressing or exploding. You still feel them, but they don't run the show.