Body Map Drawing Template

Instructions: Use this template to notice and name physical changes in your body and how you feel about them.

1. Draw Your Body Outline

Draw or trace a simple outline of your body below. Then, in the next section, label areas where you notice changes (for example: hair growth, skin changes, height increase).

2. Label Physical Changes

On your drawing above, write or draw markers (arrows, circles) to show where you notice changes happening in your body.

What changes do you see or feel? List them below and point to them on your outline.

• Change 1: ________________________________

• Change 2: ________________________________

• Change 3: ________________________________

3. How Do You Feel About These Changes?

For each change you listed, write how it makes you feel.

• Change 1 feeling: ___________________________________________________________

• Change 2 feeling: ___________________________________________________________

• Change 3 feeling: ___________________________________________________________

4. What Worries or Excites You?

Write one worry and one positive or exciting thought about these changes.

• Worry: ________________________________________________________________

• Positive/Exciting Thought: ____________________________________________

Take your time and be as honest as you can. This will help us talk about how you’re feeling and find ways to support you.

My Emotional Toolkit Activity

Instructions: Everyone has an "emotional toolkit" – a special collection of ideas and actions that help us when our feelings get big or tough. Let's build your toolkit!

1. What's Already in Your Toolkit?

Think about what you already do when you feel stressed, worried, or sad. What helps you feel a little better?
(Draw or write your ideas below)

2. New Tools to Try!

Look at the Coping Skills Menu. Are there any new tools you want to try? Pick 2-3 new ideas and add them to your toolkit.

3. My Favorite Tool Right Now

What is one tool from your toolkit that you think will be most helpful this week? Write it here and explain why.

Remember, your emotional toolkit is always growing! The more tools you have, the better you can handle any feeling that comes your way.

Coping Skills Menu: Tools for Your Emotional Toolkit

Sometimes feelings can feel really big, and it's helpful to have a "menu" of things you can do to feel better. You can pick and choose what works best for you!

Mind & Body Tools

• Deep Breathing: (Like we practiced!) Take slow, deep breaths in through your nose and out through your mouth. (See Deep Breathing Exercise Guide)
• Move Your Body: Go for a walk, jump, stretch, dance, or play outside.
• Tense and Release: Squeeze your muscles tight for a few seconds, then let them go completely limp.
• Take a Break: Step away from the situation that's bothering you. Go to another room or a quiet spot.
• Drink Water: Sometimes just a sip of cold water can help you reset.
• Get Some Rest: If you're tired, sometimes a quick rest or nap can help.

Creative & Distraction Tools

• Draw or Doodle: Express your feelings on paper without worrying about it being "good."
• Listen to Music: Put on your favorite calm or upbeat songs.
• Read a Book: Get lost in a story to give your mind a break.
• Play a Game: A board game, card game, or a simple puzzle can shift your focus.
• Watch a Funny Video: Laughter can be a great way to release stress.
• Build Something: Use LEGOs, blocks, or anything else to create.

Connection & Calming Tools

• Talk to Someone You Trust: Share your feelings with a parent, teacher, friend, or counselor.
• Cuddle a Pet: Animals can offer comfort and calm.
• Journal Your Thoughts: Write down what's on your mind. (See Journal Prompt Handout)
• Use Your Senses: Notice 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, 1 thing you taste. (See 5-4-3-2-1 Grounding Technique Guide)
• Give Yourself a Hug: Wrap your arms around yourself and squeeze gently.
• Imagine a Calm Place: Close your eyes and think of somewhere peaceful and safe.

Remember: It's okay to try different tools! Some will work better than others, and what helps one day might not help the next. The important thing is to keep trying and find what helps you feel calm and confident.

Journal Prompt Handout

Use these prompts to reflect on your feelings, changes, and experiences. Take your time and write from the heart.

1. Three Feelings Reflection

Think about three different feelings you’ve experienced this week. For each feeling, write:

• What happened to make you feel this way?
• How did you notice it in your body? (e.g., butterflies, tension)
• What did you do to help yourself feel better?

2. Body Change Exploration

Describe one physical change you’ve noticed in your body recently that surprised or made you uncomfortable. Answer:

• How did you first notice this change?
• What thoughts or questions did you have about it?
• What could you say or do to help yourself feel more at ease?

3. Social Challenge & Strategy

Think of a social situation you found challenging (with friends, classmates, or at home). Reflect on:

• What happened and how you felt in the moment.
• How you responded or reacted.
• One new idea or strategy you might try next time to feel more confident or supported.
• Who you could reach out to for help if you need it.

Remember: There are no right or wrong answers. This journal is for you to explore your thoughts and feelings so you can grow with confidence.

Deep Breathing Exercise Guide

Why We Breathe Deeply
Breathing deeply helps your body and mind relax when you feel worried, stressed, or upset. When we take slow, full breaths, our heart rate slows, our muscles loosen, and our thoughts can become calmer.

How to Do the 4-2-6 Deep Breathing Technique

1. Find a comfortable seat or lie down with your back straight.
2. Place one hand on your belly and the other on your chest.
3. Breathe in quietly through your nose for a count of 4. Notice your belly rise under your hand.
4. Hold your breath for a count of 2.
5. Breathe out slowly through your mouth for a count of 6. Feel your belly fall.
6. Repeat this cycle 3–5 times, or until you feel calmer.

Tips for Practice

• Practice when you feel calm so it’s easier to use when you’re stressed.
• Close your eyes or look at a calm spot in the room.
• Notice how your body feels before and after—you may feel lighter and more relaxed.

When to Use Deep Breathing

• Before a test or presentation to calm nerves.
• When you notice your body is tight or your mind is racing.
• Anytime you need a quick way to feel more in control of your feelings.

Remember, taking time to breathe deeply is a simple and powerful way to help yourself feel more confident and calm.

My Inner Superhero Shield Activity

Instructions: You have many amazing qualities that make you unique and strong, just like a superhero! Let's build your very own superhero shield.

1. Design Your Shield

Draw a shield shape below. This is your personal shield, protecting your confidence!

2. Your Superpowers (Positive Qualities)

What are your strengths? What do you like about yourself? What are you good at? Think about your personality, your talents, and how you treat others. Write or draw these qualities on your shield or list them below. Aim for at least 3-5!

• I am: ___________________________________________________________

• I am good at: ___________________________________________________________

• Something special about me is: ___________________________________________________________

3. My Superhero Motto

What is one positive thing you can say to yourself when you need a boost? This is your superhero motto!

My motto: ___________________________________________________________

Carry your shield with you in your mind, knowing your superpowers make you amazing!

The Power of Positive Self-Talk

Did you know you have a voice inside your head that talks to you all the time? This is called self-talk!

Sometimes, this voice can be super helpful and encouraging, like your best friend. Other times, it might say things that make you feel worried, sad, or not good enough.

What is Negative Self-Talk?

Negative self-talk is when your inner voice says things that are unkind or make you doubt yourself. It might sound like:

• "I'm not good at this."
• "Everyone else is better than me."
• "I'm going to mess up."
• "My body is weird."

How do these thoughts make you feel? Probably not great, right? Negative self-talk can make you feel more stressed, shy, or upset.

What is Positive Self-Talk?

Positive self-talk is when your inner voice says things that are kind, encouraging, and remind you of your strengths. It sounds like:

• "I can try my best."
• "I am a kind friend."
• "It's okay to make mistakes; I can learn from them."
• "My body is growing and changing in amazing ways."
• "I am strong and capable."

How do these thoughts make you feel? Much better! Positive self-talk helps you feel more confident, brave, and happy.

How to Change Your Self-Talk

It's like being a coach for yourself! When you notice a negative thought, try these steps:

1. Notice it: "Oh, that's a negative thought." (Don't judge yourself for having it).
2. Challenge it: "Is that really true? What's another way to look at this?"
3. Change it: Replace the negative thought with a positive one. (e.g., Instead of "I'm going to mess up," try "I will do my best, and that's enough!")

Practice makes perfect! The more you practice positive self-talk, the easier it becomes. You are your own inner superhero, and your words have power!

Reflecting on My Inner Voice Journal

Instructions: Your inner voice is powerful! Use this journal to listen to what your inner voice says and practice making it more positive and kind.

1. My Inner Voice Snapshot

Think about a time recently when you had a strong feeling (like worry, excitement, or frustration). What did your inner voice say to you in that moment?

• Situation: ___________________________________________________________

• What my inner voice said: ___________________________________________________________

• How did that make me feel? ___________________________________________________________

2. Becoming My Own Best Coach

If your inner voice said something negative, how could you change it to be more positive and encouraging? Write down a new, kinder thought.

• Original negative thought: ___________________________________________________________

• New positive thought: ___________________________________________________________

3. My Favorite Positive Affirmation

From our activity today or the reading, what is one positive sentence you want to remember and say to yourself often? Write it here and draw a picture that reminds you of its power!

• Affirmation: ___________________________________________________________

Remember, you are amazing, and your inner voice can be your best cheerleader!

My Stress Story Worksheet

Sometimes, things happen that make us feel stressed or worried. This worksheet helps us understand those moments better.

My Stress Story

Think about a time recently when you felt stressed, worried, or upset. It could be something small, like a disagreement with a friend, or a feeling about school.

1. What happened? (The Situation)
Describe the situation that made you feel stressed. What was going on?

2. How did your body feel?
When you felt stressed, where did you notice it in your body? (e.g., tight shoulders, tummy ache, fast heart, hot face) Draw or write it here:

3. What thoughts were in your head?
What were you thinking when you felt stressed?

4. What did you do? Or what did you want to do?
How did you react to the stress? Or, if you could go back, what would you do differently?

5. What is one thing you learned from this stress story?

Remember, it's okay to feel stressed. Learning about your stress story helps you find ways to be your own superhero!

5-4-3-2-1 Grounding Technique: Your Instant Calm Superpower!

When you feel really stressed, worried, or like your thoughts are racing, your brain might be sending out a "danger!" signal even when you're safe. The 5-4-3-2-1 Grounding Technique is like a secret superpower that helps you bring your mind back to the present moment, reminding your brain that you are safe and calm.

How to Use Your Superpower:

This technique uses your five senses to connect you to what's happening right now.

1. Find 5 things you can SEE.
Look around you. What are five different things you can see? Name them silently or out loud. (e.g., "I see my counselor's pen," "I see the clock on the wall," "I see the leaves outside the window," "I see my shoelaces," "I see the color blue on the wall.")

2. Find 4 things you can HEAR.
Listen carefully. What are four different sounds you can hear? (e.g., "I hear the air conditioner," "I hear a bird singing," "I hear my own breathing," "I hear a car outside.")

3. Find 3 things you can FEEL.
Notice sensations on your body or what you are touching. What are three things you can feel? (e.g., "I feel my feet on the floor," "I feel my shirt on my skin," "I feel the chair supporting me.")

4. Find 2 things you can SMELL.
Take a gentle sniff. What are two different smells you can notice? (e.g., "I smell my lotion," "I smell the fresh air.") If you can't smell anything, you can notice two different smells you wish you could smell.

5. Find 1 thing you can TASTE.
Notice any taste in your mouth. What is one thing you can taste? (e.g., "I taste my toothpaste," "I taste water.") If you don't taste anything, you can imagine one thing you would like to taste, like your favorite snack!

When to Use It:

• When you feel a worry growing inside you.
• When your thoughts are going too fast.
• When you feel overwhelmed or upset.
• Anytime you want to feel more present and calm!

Practice this superpower often, even when you feel calm. The more you practice, the stronger your superpower becomes!