Malik
Malik notices that when he feels anxious, he tends to isolate and spend hours playing games alone. At first it distracts him, but later he feels even more disconnected from others.
What coping strategies could help Malik manage anxiety without isolating?
Reach out to someone supportive.
Take a short walk or engage in physical movement.
Practice grounding or breathing exercises.
Sara sees photos online of friends traveling and celebrating life milestones. She thinks, “Everyone else is moving forward and I’m stuck.”
How could Sara reframe this thought?
Social media shows highlights, not struggles.
Everyone progresses at different paces.
Her life path does not have to match others.
Jane feels nervous about attending a family gathering and thinks, “Everyone will judge me.”
How could Jane reframe this thought?
Most people are focused on themselves.
She cannot know what others are thinking.
Some people may actually enjoy seeing her.
Jordan has been feeling discouraged about slow progress in therapy and shared this with her therapist.
What strengths might Jordan demonstrate in this situation?
Honesty
Vulnerability
Continued engagement in treatment
Marco has been working on improving his mental health, but his dad keeps telling him that therapy is unnecessary and that he should just “handle things on his own.”
How could Marco respond using an I statement?
I feel __(emotion)__ when __(situation)__ because __(impact)__
“I feel unsupported when therapy gets dismissed because it’s something that’s helping me.”
“I need encouragement while I work on improving my mental health.”
Malik helped a friend move apartments even though he was tired and dealing with his own stress. Later he dismissed it by saying, “Anyone would have done that.”
Despite Malik minimizing it, what strengths did he demonstrate?
Loyalty and reliability.
Compassion and willingness to help others.
Responsibility and follow-through.
Sara has been supporting a friend who is going through a difficult time by listening and offering encouragement. Even though the friend expressed gratitude, Sara believes she “didn’t do much.”
What do you think some of Sara's strengths are?
Empathy and compassion.
Emotional support and patience.
Reliability in relationships.
Jane notices she forgot an appointment and immediately feels guilty and is nervous to call and reschedule.
How could Jane reduce her anxiety and reframe her guilty thoughts?
Everyone forgets things occasionally.
She can take steps to prevent it next time.
One mistake does not define her reliability.
Jordan tried using a coping strategy recommended in therapy but didn't feel immediate relief. Now he's questioning if anything will help him.
What strengths might Jordan have?
Motivation to change
Attempting to use coping skills
Marco has been sober for 3 months. His sister keeps offering him alcohol, even though he said no several times.
I feel __(emotion)__ when __(situation)__ because __(impact)__
“I feel disrespected when people keep offering me a drink because it makes me feel like my recovery isn't important.”
Malik wants to reconnect with people in his life but feels unsure where to begin because he hasn't reached out in a long time. The thought of rebuilding multiple relationships feels overwhelming.
What small step could Malik take this week?
Send one simple message to someone he trusts.
Plan one short social interaction.
Start with the relationship that feels safest.
Sara forgets to respond to a message from someone and later feels guilty, thinking she is a bad friend.
How could Sara reframe this thought?
Forgetting happens to everyone.
She can respond now.
One moment does not define the friendship.
Jane noticed that a conversation with a family member was starting to become emotionally heated. She ended it abruptly and walked away. Later she wondered if leaving made things worse.
What strengths might still be present in this choice?
Recognizing emotional limits
Attempting to prevent escalation
Self-control in a heated situation
Jordan shared something personal with his friend, but later that person mentioned it in front of others without asking first.
How could Jordan communicate this using an I statement?
“I feel uncomfortable when something I shared privately comes up in front of others because I only share things with certain people I trust.”
Marco's husband tells him that he's overreacting after Marco expressed he feels anxious about his new job.
I feel __(emotion)__ when __(situation)__ because __(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 am told I'm overreacting 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.
Malik notices a group of people laughing while he walks past them. He immediately assumes they are laughing at him. His mood drops and he avoids the area afterward.
How could Malik challenge this thought?
They may have been laughing about something unrelated.
There is no evidence they were focused on him.
His mind may be filling in assumptions.
Sara has been learning new coping skills. As part of therapy homework, she committed to practicing one new coping skill a day. However, she forgot for 3 days and now feels hopeless.
What strengths does Sara have?
Openness to change.
Courage to try new strategies.
Commitment to self-improvement.
Jane sometimes copes with difficult situations by making jokes. While humor helps her manage stress, it prevents her from expressing deeper emotions.
What strengths does Jane have?
Insight into coping patterns
Emotional awareness
Willingness to reflect on behavior
Ability to use humor adaptively
Jordan's friend told him to "just get over it" when he opened up about his depression.
How could Jordan use an "I" statement to express his feelings?
I feel __(emotion)__ when __(situation)__ because __(impact)__
“I feel discouraged when I'm told to just get over it because it makes me feel like my struggles don't matter.”
Marco's friend always contacts him when they need help but doesn't check in on him otherwise.
I feel __(emotion)__ when __(situation)__ because __(impact)__
“I feel used when people only reach out when they need something because it makes me feel like I'm not important or that people don't care about me.”
Malik has been attending therapy regularly and working on improving his coping skills even though change has been difficult. He feels frustrated that progress is slow.
What are some of Malik's strengths?
Persistence and commitment to growth.
Self-awareness and willingness to improve.
Courage to face challenges.
Sara had planned to attend a social event but decided to leave early because she felt her anxiety increasing. Later she wondered if leaving was the right decision.
What strengths might Sara demonstrate by making that choice?
Self-awareness
Listening to her emotional limits
Preventing emotional overwhelm
Practicing self-care
Jane noticed that she often says yes to requests from others even when she feels overwhelmed. Recently she began paying attention to how she feels in those situations, although she has not yet changed the behavior.
What are Jane's strengths and challenge areas?
Strengths: Insight into patterns. Emotional awareness. Readiness for change.
Challenges: Boundaries. People pleasing behaviors. Applying awareness to change behaviors.
Jordan's mom recently died and his best friend hasn't asked how he's doing in weeks.
I feel __(emotion)__ when __(situation)__ because __(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.
Marco's husband frequently raises his voice during disagreements, which makes Marco feel unsafe and anxious.
I feel __(emotion)__ when __(situation)__ because __(impact)__
“I feel uncomfortable when people yell because it makes me feel unsafe.”