Self-Esteem Reflection Worksheet

Instructions: Take your time to think about each question. There are no right or wrong answers—this is all about recognizing your strengths and what makes you proud of who you are. Write your thoughts in the spaces provided.

1. Identifying Your Strengths

1. List three personal strengths (for example: creativity, kindness, determination). For each strength, give a specific example of a time you used it.

Strength 1: _________________________________________
Example: ________________________________________________________________________

Strength 2: _________________________________________
Example: ________________________________________________________________________

Strength 3: _________________________________________
Example: ________________________________________________________________________

2. Moments of Pride

Describe two moments when you felt proud of yourself. What happened, and how did it make you feel?

Moment 1:
What happened? ________________________________________________________________
How did you feel? ______________________________________________________________

Moment 2:
What happened? ________________________________________________________________
How did you feel? ______________________________________________________________

3. Positive Self-Descriptions

List five words or phrases that describe qualities you like about yourself.

4. Personal Affirmations

Write three short affirmations you can tell yourself when you need a boost (for example: "I am strong," "I deserve respect").

2. ____________________________________________________________________________



3. ____________________________________________________________________________

5. Reflection and Next Steps

How can remembering your strengths and proud moments help you when you face difficult situations?

Use this worksheet as a reminder of your strengths and achievements. Keep it somewhere you can see it when you need encouragement.

Coping Strategies Cards

Use these cards to explore different ways to cope when you feel upset or stressed. Spread them out and pick the strategies that resonate most. Practice them in role-plays or real situations.

Emotional Coping Strategies

1. Deep Breathing
Prompt: Close your eyes. Inhale slowly for 4 counts, hold for 2, exhale for 6. Repeat 5 times.

2. Positive Self-Talk
Prompt: Choose an affirmation (e.g., “I am strong”). Say it out loud three times, focusing on the meaning of each word.

3. Journaling Feelings
Prompt: Write down what happened and how you felt in 3–5 sentences. End with one thing you’re proud of today.

Physical Coping Strategies

4. Quick Stretch Break
Prompt: Stand up and stretch your arms overhead. Touch your toes. Roll your shoulders. Repeat each move twice.

5. Move Your Body
Prompt: Do jumping jacks, jog in place, or walk briskly for 2 minutes. Notice how your body and mind feel afterward.

6. Squeeze a Stress Ball
Prompt: Hold a stress ball (or rolled sock) in one hand. Squeeze and release for 30 seconds. Switch hands and repeat.

Social Coping Strategies

7. Talk to a Friend
Prompt: Call or text a friend you trust. Share how you’re feeling. Listen to each other for two minutes without giving advice.

8. Find a Safe Adult
Prompt: Identify one adult (teacher, counselor, family member) you feel comfortable with. Plan when and how you’ll reach out next time you need support.

9. Join a Group or Club
Prompt: Think of one after-school club or team you might enjoy. Write down the first step to join (e.g., ask advisor, attend a meeting).

Empowerment Resource Guide

This guide offers a variety of people, places, and tools you can turn to when you need support, information, or just a friendly voice. Keep a copy of this guide in your journal or backpack so you can find help quickly.

1. School Supports

• School Counselor
• How to reach: Stop by the counseling office or ask your homeroom teacher to schedule a 1:1 check-in.
• What they offer: Confidential listening, problem-solving, referrals to outside services.

• Trusted Teacher or Coach
• Who it might be: Someone you feel safe talking with—maybe a teacher who noticed when you were upset or a coach who cheers you on.
• How they help: Offer empathy, classroom adjustments, or help you talk with other adults.

• Peer Mentor or Buddy Program
• What it is: A student volunteer who meets regularly with you.
• How to join: Ask your counselor or the office for an application form.

2. Hotlines and Online Chats (Available 24/7)

• 988 Suicide & Crisis Lifeline
• Call or text “HELLO” to 988
• Free, confidential support for any kind of crisis—loneliness, bullying, anxiety.

• Crisis Text Line
• Text HOME to 741741
• Trained volunteers respond via text in real time.

• National Bullying Prevention Center
• Website: https://www.pacer.org/bullying
• Offers tips, videos, and a safe-text chat feature for middle and high school students.

3. Online Resources & Apps

• StopBullying.gov
• Website: https://www.stopbullying.gov
• Information on what bullying is, how to report it, and how to support friends.

• Calm or Headspace Apps
• Guided breathing, meditation, and short exercises to help you relax when you feel stressed.

• GoNoodle
• Website: https://www.gonoodle.com
• Short, fun movement and mindfulness videos you can do at home or in class.

4. Community & Youth Groups

• Local Youth Center
• Activities: Art clubs, sports, gaming nights, leadership workshops.
• How to join: Call your city’s parks & recreation office or visit their website.

• Scouts, 4-H, or Church Groups
• Benefits: Build new friendships, learn new skills, volunteer in your neighborhood.

• Public Library Programs
• Free after-school workshops, reading buddies, and makerspaces.

5. Steps for Getting the Most Out of These Resources

1. Keep Contact Info Handy
   Write or print these numbers and websites in your notebook or phone.
   
   
   
2. Reach Out Early
   You don’t have to wait until things feel unbearable. A quick check-in can prevent stress from building up.
   
   
   
3. Bring a Friend
   If you feel nervous, ask a friend to go with you when you call, text, or meet someone.
   
   
   
4. Journal Your Experience
   After you connect with a resource, write down:
   • How you felt before and after
   • What you found most helpful
   • Any next steps you want to take
     
     
     
5. Review and Update
   Every few weeks, look back at this guide. Cross off resources you tried and add any new supports you discover.

Use this guide as a toolbox. Whenever you feel overwhelmed, sad, or unsure, choose one resource to reach out to right away. You deserve support—and there are caring people and tools ready to help you.

Empower Me Script

Build Rapport and Set Goals (5 minutes)

Teacher: "Hi [Student Name], I’m really glad you’re here today. How are you feeling?"

Teacher (if needed): "Take your time—I’m here to listen."

Teacher: "Today, we’re going to spend some time talking about the things that make you strong and the ways you can cope when things get tough. Does that sound okay?"

Teacher: "To start, can you share one positive thing you value about yourself or something nice you did recently?"

Teacher: "That’s wonderful—thank you for sharing. It takes courage to notice the good in ourselves."

Self-Esteem Reflection (10 minutes)

Teacher: "Now I’d like you to complete the Self-Esteem Reflection Worksheet. I’m going to read each prompt, and you can write your answers."

Teacher: "First, name three strengths you have. What’s the first strength you think of?"

Teacher (follow-up if needed): "Think of something you do well—maybe in class, with friends, or at home."

Teacher: "Great. Now, for that strength, can you give me an example of a time you used it?"

Teacher: "How did that example make you feel in the moment?"

Teacher: "Next, let’s do strength number two and strength number three. Take your time and describe each example."

Teacher: "Awesome work. Now, let’s move to moments of pride. Describe one moment you felt proud of yourself. What happened and how did it feel?"

Teacher (prompt): "If you’re not sure, think of something you accomplished or someone you helped."

Teacher: "Okay, that was great. Now share a second proud moment the same way."

Teacher: "Finally, list five words that describe qualities you like about yourself, then write three short affirmations you can tell yourself when you need a boost—like ‘I am strong’ or ‘I deserve respect.’"

Teacher: "Thank you for being so thoughtful. It’s important to see all the good things about you."

Explore Coping Strategies (10 minutes)

Teacher: "Let’s look at the Coping Strategies Cards. I’ve spread them out in three groups: emotional, physical, and social."

Teacher: "Take a moment to review each group. Pick two or three strategies that stand out to you."

Teacher: "Which emotional strategy do you feel you could try? Why does it resonate?"

Teacher (prompt): "For example, does deep breathing feel calming? Or does writing in a journal help you sort out your feelings?"

Teacher: "Now pick one physical strategy—maybe a quick stretch or moving your body. Which one feels right?"

Teacher: "Okay, and finally, pick one social strategy—like talking to a friend or finding a safe adult."

Teacher: "Let’s role-play a situation: Imagine someone says something hurtful at school. Which strategy would you use first?"

Teacher: "Great choice. Let’s practice it together."

Teacher: "How did that feel? Would you do anything differently next time?"

Action Plan and Resource Connection (5 minutes)

Teacher: "You’ve picked some strong strategies. Now let’s look at the Empowerment Resource Guide."

Teacher: "Here are a few supports: a school counselor, a trusted teacher or coach, and hotlines you can call or text."

Teacher: "Which of these feels most helpful for you right now?"

Teacher (prompt): "Even if you’re nervous, reaching out early can make a big difference."

Teacher: "Let’s create a simple plan together. First, identify one safe adult you can contact when you need support. Who comes to mind?"

Teacher: "Second, practice the coping strategy you chose when you feel upset. You could set a reminder or write it in your journal."

Teacher: "Third, let’s schedule a check-in. Would you like to meet with me again in a week?"

Teacher: "Lastly, I encourage you to jot down your experiences and feelings in your notebook or journal between now and our next meeting."

Teacher: "You’ve done amazing work today. Remember, you’re not alone and you deserve support. I’m proud of you for taking these steps."

Teacher: "Is there anything else you want to share before we finish?"

Teacher: "Thank you for your openness. I look forward to hearing how it goes."