Stop And Think Scenarios Handout

Use Stop-and-Think and Deep Breathing to manage your feelings. For each scenario:

1. Pause and name your feeling.
2. Choose a coping skill (stop-and-think or deep breathing).
3. Describe how you will use that skill.

Scenario 1

You realize you forgot your homework at home, and your teacher asks you to turn it in now.

1. What am I feeling?
   
   
   
   
   
   
2. Which coping skill will I use?
   
   
   
   
   
   
3. How will I apply it step-by-step?
   
   
   
   
   
   

Scenario 2

Your friend cancels lunch plans minutes before you’re supposed to meet.

1. What am I feeling?
   
   
   
   
   
   
2. Which coping skill will I use?
   
   
   
   
   
   
3. How will I apply it step-by-step?
   
   
   
   
   
   

Scenario 3

You get stuck on a hard level in a video game and can’t figure out how to move on.

1. What am I feeling?
   
   
   
   
   
   
2. Which coping skill will I use?
   
   
   
   
   
   
3. How will I apply it step-by-step?
   
   
   
   
   
   

Scenario 4

A loud noise startles you during a quiet classroom test.

1. What am I feeling?
   
   
   
   
   
   
2. Which coping skill will I use?
   
   
   
   
   
   
3. How will I apply it step-by-step?
   
   
   
   
   
   

Scenario 5

You learn there’s a surprise math quiz tomorrow that you haven’t studied for yet.

1. What am I feeling?
   
   
   
   
   
   
2. Which coping skill will I use?
   
   
   
   
   
   
3. How will I apply it step-by-step?
   
   
   
   
   
   

Positive Coping Skills Handout

Use these strategies to manage overwhelming feelings. Read each skill, learn when and how to use it, then practice below!

1. Stop-and-Think

What it is: Pausing to name your feeling and choose a helpful response instead of reacting right away.

When to use: When you feel your thoughts racing, feel like you might snap back, or aren’t sure what to do next.

Steps:

1. Pause and take a slow breath.
2. Name your feeling out loud (e.g., “I feel angry”).
3. Ask yourself: “What can I do to feel better?”
4. Pick one coping skill and try it.

Practice:

1. Situation I might use Stop-and-Think:
   
   
   
   
   
   
2. What feeling would I name?
   
   
   
   
   
   
3. Which options could I consider?
   
   
   
   
   
   

2. Deep Breathing

What it is: Using slow, controlled breaths to calm your body and mind.

When to use: When you feel tense, jittery, or notice your heart beating fast.

Steps (4-1-4 Breathing):

1. Breathe in through your nose for a count of 4.
2. Hold your breath for a count of 1.
3. Breathe out through your mouth for a count of 4.
4. Repeat 3–5 times until you feel calmer.

Practice:

1. Breathe in count: ______
   
   
   
2. Hold count: ______
   
   
   
3. Breathe out count: ______
   
   
   
4. How calm do you feel now?
   
   
   
   
   
   

3. Positive Self-Talk

What it is: Telling yourself encouraging statements to redirect negative thoughts.

When to use: When you catch yourself thinking “I can’t” or “This is too hard.”

Steps:

1. Notice a negative thought.
2. Stop it and replace it with a positive one (e.g., “I can try my best”).
3. Repeat the positive phrase whenever you need it.

Practice:

1. Write a negative thought you’ve had recently:
   
   
   
   
   
   
2. Turn it into a positive statement:
   
   
   
   
   
   
3. When could you use this self-talk next?
   
   
   
   
   
   

4. “I Am” Statements

What it is: Declaring strengths or qualities about yourself to boost confidence.

When to use: When you feel down, unworthy, or doubt your abilities.

Steps:

1. Start with “I am…”
2. Add a positive quality or accomplishment (e.g., “I am capable of learning new things”).
3. Say it slowly and believe it.

Practice:

1. Write an “I am” statement about yourself:
   
   
   
   
   
   
2. Describe when you’ll repeat it:
   
   
   
   
   
   

5. Grounding Techniques (5-4-3-2-1)

What it is: Using your senses to bring attention back to the present moment.

When to use: When you feel panicked, distracted, or “stuck” in overwhelming thoughts.

Steps:

1. Name 5 things you can see.
2. Name 4 things you can touch.
3. Name 3 things you can hear.
4. Name 2 things you can smell.
5. Name 1 thing you can taste.

Practice:

1. Five things I see:
   
   
   
   
   
   
2. Four things I feel:
   
   
   
   
   
   
3. Three things I hear:
   
   
   
   
   
   
4. Two things I smell:
   
   
   
   
   
   
5. One thing I taste:
   
   
   
   
   
   

6. Taking a Break

What it is: Stepping away from a stressful situation to reset your mind and body.

When to use: When you feel overwhelmed, frustrated, or stuck and need space.

Steps:

1. Politely tell others you need a moment.
2. Move to a calm spot or change your activity.
3. Use another coping skill (e.g., deep breathing) during the break.
4. Return when you feel more in control.

Practice:

1. A place I could go for a quick break:
   
   
   
   
   
   
2. What I’ll do during my break:
   
   
   
   
   
   
3. How will I know I’m ready to return?
   
   
   
   
   
   

Keep this handout handy and try out each skill the next time you feel overwhelmed. You’ve got this, Coping Champion!