Self-care
What are 3 things you do that help you feel even a little better when you're stressed?
Sleep, music, shower, drawing, deep breathing, talking to someone, taking a walk
What is something you can do to calm you body down quickly?
Breathing, walking, cold water, music
What is a "sticky thought"?
Thought that repeats and feels hard to stop
What is an example of a negative thought someone might have about themselves?
"I'm not good enough"
"I mess everything up"
What are some basic emotions people feel?
Happy
Sad
Angry
Scared
Anxios
Embarrassed
What's something your body needs when you're overwhelmed?
Rest, food, water, movement, quiet
What is something you can do when your thoughts feel too loud?
Distraction coping skill, grounding 5-4-3-2-1, journaling
What kinds of thoughts get stuck in your mind most often?
Worry, embarrassment, fear, "what ifs"
What are common thinking traps?
All-or-nothing
Mind reading
Catastrophizing
Where do you feel emotions in your body?
Stomach
Chest
Head
Tension
Energy changes
What is something you do just for fun- not school, not responsibility?
Hobbies, games, art, sports, friends
Who is one safe person you can talk to when things feel hard?
Parent, friend, teacher, therapist
What do you usually do when a thought won't go away?
Reassurance seeking, avoidance, rumination
What is evidence that a negative thought might NOT be fully true?
Exceptions
Past successes
Alternative explanations
What might your emotions be trying to tell you?
Needs
Boundaries
Stress signals
Tired, irritable, headaches, isolating, low motivation
What is a bad coping skill that doesn't help in the long run?
Avoidance, isolation, yelling, self-blame
What is one way to respond to a thought without believing it 100%?
"That's just a thought," labeling, distancing language
How would you talk to a friend who had that same negative thought?
Kinder
More balanced language
What emotion is hardest for you to deal with? Why?
Exploration
Not problem-solving
If you had a perfect "reset day" what would it look like?
What is a new coping skill you've never tried that might help?
Art, movement, guided meditation, sensory tools
If your thoughts were a radio station, how would you turn the volume down?
Distraction coping skill, grounding 5-4-3-2-1, shifting focus, mindfulness (living in the moment)
What is a more balanced thought you could replace it with?
"I'm struggling, but I can try"
"This is hard, not impossible"
How can you tell the difference between feeling "mad" and feeling "hurt"?
Secondary vs primary emotions
Vulnerability beneath anger