Feelings
This emotion can motivate positive change, but too much of it can lead to perfectionism and self-criticism.
What is guilt?
Taking slow breaths in and out is an example of this coping skill.
What is deep breathing?
Taking a break from social media for a period of time is sometimes called this.
What is a social media detox or digital break?
Setting limits with people to protect your time and well-being is called this.
What are boundaries?
A safety plan is something you create when you are:
What is having a difficult time, feeling overwhelmed, or preparing for a crisis?
This emotion is characterized by believing you are fundamentally flawed rather than believing you made a mistake.
What is shame?
If a coping skill only helps you avoid your problems without solving them, it is often considered this.
What is avoidance (or an unhealthy coping strategy)?
Seeing only the “best moments” of other people’s lives online can sometimes lead to this.
What is comparison?
Someone says, “I’m practicing self-care,” but they’re ignoring responsibilities for several days. What important part of self-care is missing?
What is Balance?
This section of a safety plan lists people you can contact for support.
What are trusted adults, friends, family members, or support people?
Name two physical signs that someone might be feeling stressed.
What are headaches, stomachaches, sweating, tense muscles, etc.?
This DBT distress tolerance skill uses temperature change, intense exercise, paced breathing, and progressive muscle relaxation.
What is the TIPP skill?
Name one sign that social media may be negatively affecting your mental health.
Trouble sleeping, feeling worse about yourself, increased anxiety, constant comparison, etc.
Your phone says your screen time was 9 hours yesterday, and you stayed up until 2 a.m. scrolling. Which area of self-care has been most affected?
What is physical self-car (sleep)?
This should be included with every support person’s name.
What is contact information?
This skill helps you identify and understand your emotions.
What is emotional awareness?
This coping skill involves breaking a big problem into smaller, manageable steps.
What is problem-solving?
Sending repeated unwanted or hurtful messages online is known as this.
What is cyberbullying?
You turn your phone off for an hour so you can finish homework without distractions. What type of self-care is this?
What is mental (or academic) self-care?
This is the final step if your safety cannot be maintained.
What is emergency help?
This emotional state often results from chronic stress, emotional exhaustion, and feeling overwhelmed for long periods.
Burnout
This coping skill involves replacing “I always mess up” with a more balanced thought.
What is reframing?
Constantly checking for likes or notifications can reinforce this type of habit.
What is seeking validation (or reward-seeking behavior)?
You have volleyball practice, homework, and work after school. You notice you’re getting overwhelmed. What self-care skill should you use first?
What is prioritizing or time management?
Put these safety plan steps in order:
Contact supports
Notice warning signs
Use coping skills
What is:
Notice warning signs
Use coping skills
Contact supports