I Am... (Complete the affirmation)
I am ____
I am enough / strong / kind / resilient
“I always mess things up.”
“I make mistakes, but I can learn from them.”
Name 1 stress coping skill
Deep breathing, progressive muscle relaxation
Wise Mind when overwhelmed?
“Let’s take one thing at a time.”
What is positive self-talk?
Encouraging, realistic thoughts we say to ourselves to support our growth.
I believe I can ___
keep going / grow / learn / make changes
“I’m not good enough.”
“I’m doing my best, and that is enough.”
Name a grounding technique
5-4-3-2-1 senses, holding a cold object, name colors
Emotion Mind vs. Wise Mind?
Emotion Mind is reactive, Wise Mind is balanced + calm.
True or False: Positive self-talk means ignoring all negative feelings.
False – It means acknowledging feelings and speaking kindly to yourself.
I can ___
ask for help / cope / breathe / choose peace
“They must hate me.”
“I can’t know what others think—I’ll focus on my truth.”
Name a DBT distraction skill
Watching a show, counting backwards, squeezing a ball
Wise Mind response to failure?
“Mistakes are part of growth.”
Name one benefit of practicing positive self-talk regularly.
Improved self-esteem, reduced anxiety, better coping, more resilience.
I am learning to ___
accept myself / manage stress / love myself
“I can’t handle this.”
“This is hard, but I’ve made it through tough things before.”
Name a self-soothing activity
Listening to music, taking a bath
Wise Mind on making mistakes?
“I can reflect and choose differently next time.”
What part of the brain is involved in changing thought patterns?
The prefrontal cortex, which helps with reflection and planning.
I am proud of ___
how far I’ve come / my efforts / my honesty
“I’m a failure.”
“I am learning. Failing does not make me a failure.”
Name a positive action skill
Journaling, making a gratitude list, going for a walk
How do you access Wise Mind?
Breathe, pause, observe, journal, check emotions + facts
What therapy skill helps you balance emotions and facts to talk to yourself wisely?
Wise Mind (from DBT) – combines emotion mind and logic mind.