Self-Compassion
What’s something you could say to yourself after making a mistake in a conversation and feeling embarrassed?
It’s okay, everybody messes up sometimes
You feel like your partner isn't listening and keeps cutting you off during a disagreement.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
“I feel frustrated when I keep getting interrupted because it makes it hard for me to say what’s on my mind.”
A family member keeps pressuring you to do something you're not comfortable with, like attending a family event or loaning money.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
I feel anxious when I'm pushed to do things I'm not ready for because it makes me feel like my feelings are being ignored.
I feel uncomfortable when my boundaries aren't respected because it makes me feel ignored.
I feel frustrated when I set a boundary and it gets pushed because it makes me feel like I'm not being heard.
How could you kindly say no to a friend invite you’re not up for?
I appreciate the invite, but I’m not up for that kind of socializing right now
Michael Phelps
Tiger Woods
ADHD
What’s a way you could be kind to yourself when you’re feeling overwhelmed?
I’ve had a rough day, I need to go easy on myself.
Your friends planned a get-together and didn't invite you, even though they usually do.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
I feel hurt when I find out plans were made without me because it makes me feel left out.
Someone in your house frequently raises their voice during disagreements, which makes you feel unsafe and anxious.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
“I feel uncomfortable when people yell because it makes me feel unsafe.”
How could you firmly say no to a risky activity you don’t want to do?
That’s not something I’m okay with, so I’m gonna say no.
What diagnosis do these people share?
Leonardo DiCaprio
Daniel Radcliffe
Camila Cabello
OCD
What’s something you could say when you feel like you’re not making fast enough progress in recovery?
Healing takes time, I’m doing the best I can.
A family member keeps mentioning mistakes you made during your addiction or mental health struggles.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
“I feel upset when my past keeps getting brought up because it makes me feel like I can't move forward.”
A friend always contacts you when they need help but doesn't check in on you otherwise.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
“I feel used when people only reach out when they need something because it makes me feel like I'm not valued as a friend.”
Why should you still apologize even if you didn’t intend to cause harm?
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Lady Gaga
PTSD & Depression
How could you reframe feeling bad about canceling plans for self-care?
Taking care of myself isn’t selfish.
Someone tells you to “just get over it” when you open up about depression or anxiety.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
“I feel discouraged when I'm told to just get over it because it makes me feel like my struggles don't matter.”
You are going through something difficult, like grief or a breakup, and the people close to you seem to ignore it.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
I feel really alone when I'm going through something hard and don't feel supported because it makes me feel like no one cares.
I feel kind of invisible when no one asks how I'm doing because it makes me feel like no one cares.
I feel sad when I'm the only one asking questions and no one asks about me because it makes me feel alone.
I feel disconnected when people never check in on me because it makes me feel like my feelings don't matter.
What’s something to include in an apology after lying?
Taking responsibility.
Promising to not lie again.
Acknowledging the hurt.
Dwayne "The Rock" Johnson:
The actor has spoken about his struggles with depression, particularly during his early career.
How could you show yourself patience when negative thoughts take over?
My thoughts are rough today, but they’ll pass.
A friend or family member keeps offering you alcohol or drugs, even though you've asked them not to.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
“I feel disrespected when I'm offered substances after saying no because it makes me feel like my recovery isn't supported.”
Someone tells you that you're overreacting or too emotional after you express how something affected you.
I feel __(emotion)__ when __(situation)__ because it makes me feel __(impact)__
I feel sad when I'm called too sensitive because it makes me feel like my feelings are being ignored.
I feel really hurt when I try to share how I feel and it seems like you don't take me seriously because it makes me feel like what I say doesn't matter.
I feel upset when my feelings get brushed off because it makes me feel like they're not important.
I feel sad when you ignore how I feel because it makes me feel like I'm not important to you.
How could you take accountability for forgetting a loved one’s special event?
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Selena Gomez
The singer and actress has been open about her lupus diagnosis, anxiety, panic attacks, and bipolar disorder.