At Home
You get annoyed when your sibling takes your seat and you want to yell.
Speak calmly or take another seat.
A classmate laughs after you answer a question and you want to hide.
Stay present and keep participating.
Someone bumps into you and you want to snap at them.
Let it go or respond politely.
You feel irritated during group and want to stop participating.
Share one thought or stay engaged.
You feel annoyed at a comment and want to respond rudely.
Ignore or respond calmly.
You feel sad after an argument with a parent and want to isolate in your room.
Stay near others or talk to a safe adult.
You feel anxious about a test and want to avoid studying.
Study for 5 minutes or ask for help.
You feel nervous entering a crowded store and want to leave immediately.
Stay for one minute or stay near a safe person.
You feel anxious before a check‑in and want to shut down.
Say one honest feeling.
You scroll past a post that makes you think “Why don’t I look like that?” and you want to keep comparing.
Say one thing you like about yourself or close the app and touch grass.
You feel embarrassed after breaking a dish and want to lie about it.
Tell the truth and take responsibility.
You feel jealous when friends hang out without you and want to lash out.
Express your feelings calmly or do something independently you enjoy.
You feel lonely at a community event and want to sit alone.
Join one activity or say hi to one person.
You feel overwhelmed by feedback from staff and want to argue.
Listen and ask a clarifying question.
You feel embarrassed after posting something and want to delete everything.
Leave it up or talk to someone safe.
You feel frustrated with chores and want to slam doors.
Take a breath and complete one task.
You get redirected by a teacher and want to argue.
Listen, breathe, and respond respectfully.
You feel angry when someone cuts in front of you in line and you want to confront them aggressively.
Take a breath or remind yourself this will pass.
You feel embarrassed after being redirected and want to withdraw.
Stay present and rejoin the activity.
You feel angry at a rumor online and want to spread your own.
Log off or talk to a trusted adult.
You feel overwhelmed by family noise and want to shut down completely.
Assertively inform them how you feel or ask for a timed break.
You feel overwhelmed by schoolwork and want to give up.
Break the work into one small step.
You wave at someone who wasn’t waving at you. You want to disappear.
Laugh it off and keep going.
You feel annoyed by a peer and want to gossip about them.
Talk directly to staff or use a coping skill.
You feel lonely scrolling late at night and want to DM someone impulsively.
Put the phone down and use a grounding skill.