Guided Reflection Worksheet

Use this worksheet to explore and understand your feelings, physical reactions, and thoughts about current or upcoming immigration changes. Take your time and write honestly.

1. What feelings or emotions are you noticing right now? (You can refer to the Feelings Chart if it helps.)
   
   
   
   
   
   
   
   
   
   
   

2. What worries you most about the immigration changes affecting you or your family?
   
   
   
   
   
   
   
   
   
   
   

3. How does your body feel when these worries arise? Describe any physical sensations (e.g., tightness, fluttering, heaviness).
   
   
   
   
   
   
   
   
   
   
   

4. What thoughts run through your mind when you think about these changes?
   
   
   
   
   
   
   
   
   
   
   

5. On a scale from 1 (very calm) to 10 (very anxious/sad), how would you rate your emotions right now? Circle one: 1 2 3 4 5 6 7 8 9 10
   
   

6. Is there anything else you’d like to note about your experience, hopes, or questions?
   
   
   
   
   
   
   

Anxiety Coping Strategy Cards

Print this page and cut along the lines to create individual strategy cards. When you feel anxious or sad, pick a card and follow the steps.

Box Breathing
• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 6 counts
• Hold for 4 counts

Repeat 3–5 times.
Use when your mind is racing or you feel overwhelmed.

Grounding (5-4-3-2-1 Technique)
• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Use when you feel disconnected or your thoughts are scattered.

Positive Self-Talk

1. Notice a negative thought (e.g., “I can’t handle this.”)
2. Reframe it into a balanced statement (e.g., “I’ve handled hard things before; I can try again.”)

Use when self-doubt or worry takes over.

Guided Imagery

1. Close your eyes and take three slow breaths.
2. Imagine a calm, safe place (beach, forest, friend’s home).
3. Picture details: sounds, colors, smells.

Stay in your “safe place” for 1–2 minutes.

Use when you need a quick mental getaway.

Progressive Muscle Relaxation

1. Tense your toes for 5 seconds, then release.
2. Move up: tense calves, thighs, belly, arms, shoulders, neck, face—5 seconds each.
3. Notice how your muscles feel when you release.

Use when your body feels tight or tense.

Mindful Movement
• Stretch your arms overhead and hold for 10 seconds
• Roll your shoulders back
• Take a gentle forward bend
• Do 5 slow neck circles

Focus on how each movement feels.

Use when you need to reconnect with your body.

Creative Expression
• Write or doodle for 3 minutes about your feelings
• Don’t worry about spelling or neatness
• Let your thoughts flow freely on the paper

Use when words in your head need a place to go.

Circle of Control

1. Draw two circles on a blank page.
2. In the inner circle, list things you can control.
3. In the outer circle, list things you can’t control.
4. Focus your energy on items in the inner circle.

Use when worries feel too big to manage.

Feelings Chart

Use this chart to help name and understand the emotions you might be experiencing. Refer back to this when you’re completing the Guided Reflection Worksheet.

How to use this chart:
• Look at the icons and names to pick the emotion that fits how you feel.
• Notice what your body is doing when you choose that emotion.
• Use this word on your Guided Reflection Worksheet to describe exactly what you’re feeling.

Keep this chart visible during our session and in your personal space as a reminder that naming your feelings is the first step toward understanding and managing them.

Breathing Exercise Guide

Breathing exercises are simple yet powerful tools to help calm your mind, reduce physical tension, and bring you back to the present moment. Use this guide whenever you notice anxiety or sadness building up—before a test, when worries feel overwhelming, or simply to pause and reset.

Why Breathing Helps

• Activates your body’s natural relaxation response
• Slows down racing thoughts by focusing on each breath
• Releases tension in muscles and lowers your heart rate

Getting Ready

1. Find a comfortable spot: sit upright in a chair with feet flat on the floor or lie down on your back.
2. Relax your shoulders and place one hand on your chest and the other on your belly.
3. Close your eyes or soften your gaze to minimize distractions.

Step-by-Step: 4-4-6 Breathing Technique

1. Inhale quietly through your nose for a count of 4. Feel your belly rise under your hand.
2. Hold that breath gently for a count of 4. Notice the stillness.
3. Exhale slowly through your mouth for a count of 6, letting your belly fall.
4. Repeat this cycle three to five times, maintaining a steady rhythm.

Tips for Success

• Focus on the sensation of air moving in and out—if your mind wanders, gently bring it back to your count.
• Practice daily for 2–3 minutes to build confidence using this tool when you really need it.
• Experiment with adjusting the counts (e.g., 3-3-5) to find what feels most calming for you.

Keep this guide handy—pin it near your desk, add it to your phone wallpaper, or print it out to place in your personal space. Regular practice helps you build a reliable skill you can use anytime, anywhere.

Session Reflection

Take a moment to think about today’s session and share your thoughts below. Your honest feedback helps us plan next steps and make sure you feel supported.

1. How are you feeling right now?

(You can use the Feelings Chart to choose the word that fits best.)

2. Which coping strategy did you find most helpful today?

(Refer to your Anxiety Coping Strategy Cards or Breathing Exercise Guide if you need a reminder.)

3. On a scale from 1 (not confident) to 10 (very confident), how confident do you feel about using these strategies on your own?

Circle one: 1 2 3 4 5 6 7 8 9 10

4. What will you do the next time you feel worried or sad about immigration changes?

Describe the steps you’ll take and who you might reach out to for support.

Thank you for sharing!
I’m proud of the work you did today. We’ll use your reflections to guide our follow-up check-in and keep building your resilience plan.