Every Mind Matters
Name one healthy way to lower stress hormones in your body.
What is exercise, deep breathing, sleep, mindfulness, journalling or talking to someone.
This "feel good" hormone is released when you get a hug or spend time with a loved one.
What is oxytocin?
What are three parts of the CBT triangle.
What are thoughts, feelings, and behaviors?
Name one of the three elements of self-compassion.
1) Mindfulness: Paying attention to how you're feeling without judging.
2) Self-Kindness: Being gentle with ourselves as we would for someone we love.
3) Recognizing our shared humanity: Everyone experiences tough times, moments of imperfection. It is part of being human.
Explain what hope box is.
What is a collection of meaningful items, memories, or reminders that help someone reconnect to their reasons for living and positive feelings when hope feels lost.
This type of stress comes from difficult life events-like losing a pet or going through a breakup-but can be manageable with support.
What is tolerable stress.
You can get more of this mood-boosting hormone by going outside and soaking up the sun.
What is serotonin?
Explain how the three parts of the CBT triangle are connected.
What is each part influences the other — a change in your thoughts can change your feelings and behaviors, and vice versa.
What is self-compassion?
Treating yourself with the same kindness, care, and understanding that you would offer to a good friend when you’re struggling.
Explain why hope is considered an important human need.
Hope helps people look toward the future, set goals, and willingly take part in life’s journey. Without hope, moving forward can feel frightening or sad.
The brainstem helps control these vital functions. Name two.
What are breathing, heart rate or digestion?
This hormone gives you a burst of motivation and is part of the brain's reward system,
What is dopamine?
Give an example of how a negative thought can affect feelings and behaviors.
What is... Thought: “No one likes me.” → Feeling: Sad or rejected → Behavior: Avoiding social situations.
What is one way to practice self-kindness when you’re having a hard time?
Use a positive coping statement like “It’s okay to feel upset right now,” or do something self-soothing or self-care based, like taking a warm shower, listening to calming music, or using deep breathing.
What items did we put in our Hope Box?
A bucket list, self-soothing sensory items such as essential oils, glitter bottles, and fidgets.
Name one thing a teen can do to help reconnect their "lid" after flipping it.
What is breathing, walking, journaling, or talking to someone?
This hormone is released during exercise and helps reduce pain and stress.
What are endorphins.
Name one way to challenge an unhelpful or negative thought.
What is look for evidence against it or replace it with a more balanced thought (e.g., “Some people care about me.”).
How can you practice common humanity when you feel like you’re the only one struggling?
Compare your situation to others’ experiences to gain perspective — remind yourself that everyone makes mistakes and recall a time someone else messed up and it wasn’t the end of the world.
How can a Hope Box help during times of hopelessness or emotional pain?
It helps individuals remember what’s important, reconnect with positive memories, calm their senses, and restore reasons to keep going.
This is what you're using when you think ahead, problem-solve or show empathy.
What is the prefrontal cortex?
Name two ways to naturally increase happiness hormones.
What are exercise, laughter, music, time in nature, and being with friends.
Explain why the CBT triangle useful for emotional regulation.
What is it helps people understand how their thinking patterns affect their emotions and actions — showing that by changing one part, they can shift the whole cycle.
How can you use mindfulness to practice self-compassion?
Do a feelings or emotion wheel check-in or a body scan to notice how you’re feeling physically and emotionally without judgment — just observe and name what’s happening in the moment.
Why should a Hope Box change and grow over time?
Because hope evolves — new goals, experiences, and connections bring new meaning, while past hopes continue to remind us of our growth and resilience.