This worksheet is asking you to think ahead about a tough situation and plan how to handle it calmly and wisely. Let’s go step by step so you can fill it out with your own thoughts.
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Step 1: Describe a situation that is likely to create negative emotions for you
Think of something that usually makes you feel upset, angry, nervous, or sad. It could be:
- Getting criticized by a teacher or parent
- Having an argument with a friend
- Feeling left out at school
- Being overwhelmed with homework
- Having to speak in front of the class
Write down one specific situation that happens often or scares you a little.
*Example (you don’t have to use this — pick your own):*
“My friend ignores me when we’re in a group, and it makes me feel lonely and hurt.”
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Step 2: Decide what coping or problem solving skill you want to use in the situation
Now, choose a healthy way to deal with those feelings. Some good skills are:
- Taking deep breaths to calm down
- Talking to someone you trust
- Writing down your feelings
- Walking away for a few minutes to cool off
- Asking questions instead of assuming the worst
- Reminding yourself “This will pass” or “I can handle this”
Pick one skill that feels right for you.
*Example:*
“I will take three slow deep breaths and remind myself that my friend might just be distracted, not ignoring me on purpose.”
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Step 3: Imagine being in the situation right now.
Close your eyes for a moment (if you can) and picture yourself in that situation. What do you see? Hear? Feel in your body? This helps your brain get ready to respond well next time it really happens.
You don’t need to write anything here — just imagine it clearly.
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Step 4: Rehearse in your mind coping effectively. What will you do? Or say? And how will you say it?
Now, practice in your head exactly what you’ll do or say using the skill from Step 2. Be specific!
*Example:*
“I will breathe slowly while counting to 3 in my head. Then I’ll walk over to my friend later and say, ‘Hey, I noticed you seemed busy earlier — everything okay?’ I’ll say it in a calm voice, not accusingly.”
Write down your plan like this — what you’ll DO, what you’ll SAY, and HOW you’ll say it.
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Final Answer:
[Your personal answers to Steps 1, 2, and 4 — written in your own words based on your real life experiences.]
Parent Tip: Review the logic above to help your child master the concept of group therapy worksheets.
