SODAS Framework
In the SODAS framework, what does the first S stand for?
Situation - identifying the core problem
Is a reaction usually driven by emotion or logic?
Emotion (happens instantly without thinking)
What communication style directly states what you need while still respecting the other person: Passive, Aggressive, or Assertive?
Assertive
What type of mindset views mistakes as opportunities to learn and grow rather than failures?
A Growth Mindset
You have 3 tests on Friday and sports practice every night. What is your best first step?
Break down your study time into small daily chunks or talk with your teachers ahead of time to figure out an alternative plan
When brainstorming your Options using SODAS, how many choices should you aim to come up with at a minimum?
At least 2-3 options
What is the critical step between experiencing a trigger and choosing a response?
The Pause (taking a breath/moment to think before acting)
Instead of starting a statement with "You always..." or "You never...", what type of statement should you use to reduce defensiveness?
An "I" statement (ex. "I feel frustrated when...")
What is the term for taking a 5-minute break when you notice your emotions are too intense to problem solve?
Taking a "Time-Out" or "Cooling-Off Period"
One of your group members isn't pulling their weight on a project due tomorrow. What is the most constructive action you can take?
Speak with the teacher privately and inform them what is complete and ask for guidance on how to submit it
In SODAS, what do D and A stand for?
Disadvantages (Cons) & Advantages (Pros)
If you yell at a teacher immediately after earning a low grade, did you display a reaction or a response?
Reaction
What is the best time and setting to approach a teacher or authority figure about a grade or misunderstanding?
Privately, before or after class/school
Why is ignoring or avoiding a problem rarely an effective long-term solution?
Unresolved problems usually grow larger or create secondary consequences over time
A friend posts something online that hurts your feelings. What is a high-road way to handle it?
Address it with them either face-to-face or via text message using "I" statements
Why is it important to break down the "Situation" into only facts before listing options?
Remove emotional noise/assumptions and focus on what is actually happening
What does it mean to "match the size of your reaction" to the "size of the problem"?
Ensuring a minor issue doesn't cause a major outburst or other intense reaction
What is the difference between asking for help and expecting someone to solve the problem for you?
Asking for help means you stay active in finding a solution; expecting someone else to do it shifts the responsibility away from you
What does it mean to "chunk" a big problem into smaller pieces?
Breaking a large task into smaller, manageable steps so you don't feel overwhelmed
You are accused of something you didn't do at school. What is the most effective way to prove your innocence?
Stay calm, state the facts clearly, and ask for a private conversation with an administrator or teacher
In the SODAS framework, the final S stands for Solution. What makes a solution actionable?
Having a clear "Step 1" you can do immediately
Name two physical signs your body gives you that signal you are reacting emotionally instead of responding logically?
Clenched fists, racing heart, feeling warm, tight jaw, fast breathing
Rephrase this aggressive statement into an assertive one: "You gave me a zero for no reason and it's so unfair!"
"I'm confused about my grade on this assignment. Can we look at it together so I know how to fix it?"
What is "cognitive reframing"?
Changing the way you look at a negative situation to see potential positives, lessons, or realistic angles
Friends are pressuring you to skip class, but you have a game tonight you'll be benched for if caught. What is an assertive way to refuse?
"I'm not risking my spot on the team, so I'm heading to class. I'll catch up with you guys later."