Hope and Resilience Discussion

Session Objective

To explore personal definitions of hope, recall moments of resilience, and identify strengths that support well-being.

Discussion Guidelines

• This is a safe, non-judgmental space.
• You may share as much or as little as you feel comfortable with.
• I will listen actively and validate your experiences.
• Everything we discuss here stays between us.

Discussion Prompts

1. What does “hope” mean to you?
   
   
   
   
   
   
   

2. Think of a specific time when you felt hopeful. Describe what happened and how it made you feel.
   
   
   
   
   
   
   

3. What personal strengths or support from others helped you experience that hope?
   
   
   
   
   
   
   

4. On a scale of 1–10, how hopeful do you feel right now? Use the Emotion Thermometer Scale. What led you to choose that number?
   
   
   
   
   
   
   

5. What is one small action you could take this week to nurture a sense of hope or resilience?
   
   
   
   
   
   
   

Reflection and Next Steps

• Choose one hopeful thought from today’s discussion and write a short entry in your Student Journal.
• Complete the Hope Reflection Worksheet to capture your insights and refer back to them when you’re feeling low.

Supportive Reminders

• You are not alone—hope can be found even in difficult times.
• We’ll build on these reflections in our next session.

Hope Reflection Worksheet

Name: ____________________________ Date: _______________

1. What does “hope” mean to you?

Write your own definition of hope in your own words.

2. Moment When You Felt Hopeful #1

a. What happened?

b. How did it make you feel?

c. What was the outcome?

3. Moment When You Felt Hopeful #2

a. What happened?

b. How did it make you feel?

c. What was the outcome?

4. Moment When You Felt Hopeful #3 (Optional)

a. What happened?

b. How did it make you feel?

c. What was the outcome?

5. What personal strengths or support from others helped you experience hope in these moments?

Consider qualities, skills, people, or resources that played a role.

6. How can you remind yourself of these hopeful moments when you’re feeling low?

List strategies or steps you could take.

Next Steps: Keep this worksheet somewhere you can easily revisit—on your desk, in your locker, or as an image on your phone. Refer back to it whenever you need a reminder of the hope you’ve felt and the strengths you’ve used.

Student Journal: Session 1 Reflection

Date: ____________________________

1. How does reflecting on hope in today’s session make you feel?

2. Describe one moment from today that felt hopeful to you.

3. What is one thought or image you want to carry with you this week to remind yourself of hope?

4. Write down one small goal or hopeful thought you have for today.

5. Any other thoughts, questions, or feelings you’d like to note?

Triggers and Coping Discussion

Session Objective

To identify your personal self-harm triggers and explore coping strategies—especially grounding techniques—to manage distress before urges escalate.

Discussion Guidelines

• This is a confidential, non-judgmental space.
• Share only what you feel comfortable with.
• I will listen actively and validate whatever you share.
• Everything we discuss stays between us.

Discussion Prompts

1. Since our last session, have there been moments when self-harm thoughts came up? What was happening right before or during those moments?
   
   
   
   
   
   
   

2. What specific situations, thoughts, or emotions tend to trigger strong urges for you?
   
   
   
   
   
   
   

3. How do you usually notice when a trigger is happening? (For example, certain physical sensations, images in your mind, or patterns of thought.)
   
   
   
   
   
   
   

4. On a scale of 1–10, how intense are your urges right now? Use the Emotion Thermometer Scale. What led you to choose that number?
   
   
   
   
   
   
   

5. What coping strategies have you tried in the past when you felt distressed (e.g., talking with someone, distraction, grounding)? Which felt most helpful, and why?
   
   
   
   
   
   
   

6. Let’s try one grounding exercise together from the Grounding Techniques Guide. We’ll do the 5-4-3-2-1 sensory method:

   • 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

   How did this feel for you? Would you be able to use it when a trigger arises?
   
   
   
   
   
   
   

Reflection and Next Steps

• Write a quick entry in your Student Journal: “Which grounding skill felt most helpful today, and when will I practice it this week?”
  
  
  
  
  
  
  

• Complete the Trigger Identification Worksheet to record your top triggers, rate their intensity, and plan specific coping steps. Keep it somewhere accessible and review it whenever you notice distress.

Trigger Identification Worksheet

Name: ____________________________ Date: _______________

1. Identifying Your Triggers

Trigger #1

a. Describe the trigger (situation, thought, or feeling):

b. What sensations or thoughts do you notice when this happens?

c. Intensity of urge (1–10):

d. Coping strategy you could try (see Grounding Techniques Guide):

Trigger #2

a. Describe the trigger (situation, thought, or feeling):

b. What sensations or thoughts do you notice when this happens?

c. Intensity of urge (1–10):

d. Coping strategy you could try (see Grounding Techniques Guide):

Trigger #3

a. Describe the trigger (situation, thought, or feeling):

b. What sensations or thoughts do you notice when this happens?

c. Intensity of urge (1–10):

d. Coping strategy you could try (see Grounding Techniques Guide):

Optional Triggers #4 & #5

Use the same prompts above if you notice more triggers.

2. Patterns and Insights

Are there any common themes or patterns across your triggers?

3. Coping Plan Summary

For each trigger you listed, choose one strategy you'll practice this week. Write your plan here:

Next Steps:

• Keep this worksheet somewhere you can access it easily.
• Review and update it as you notice new triggers.
• Practice your chosen strategies whenever you feel distress.

Grounding Techniques Guide

Grounding techniques help you stay present in the moment when distressing thoughts or urges arise. By focusing on your senses, breath, or body, you can interrupt overwhelming feelings and calm your mind. Practice these methods regularly so they become natural tools when you need them.

Why Grounding Helps

• Shifts attention away from painful thoughts or self-harm urges
• Activates your body’s natural relaxation response
• Provides a simple, immediate way to feel safe and in control

1. 5-4-3-2-1 Sensory Method

Use your five senses to anchor yourself in the present:

1. Name 5 things you can see around you.
2. Name 4 things you can touch (e.g., the texture of your clothing, a stress ball).
3. Name 3 things you can hear (e.g., clocks ticking, distant voices).
4. Name 2 things you can smell (e.g., a pen, fresh air).
5. Name 1 thing you can taste (e.g., gum, a sip of water).

Practice this slowly, noticing every detail.

2. Deep Breathing Exercises

Box Breathing

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts

Repeat 4–6 times.

Belly Breathing

• Place one hand on your chest and one on your stomach.
• Breathe in through your nose, filling your belly first.
• Exhale slowly through your mouth.

Focus on the rise and fall of your hand on your abdomen.

3. Physical Grounding

• Stretch or gentle yoga: Reach arms overhead, roll shoulders, or touch toes.
• Walk mindfully: Notice each step, how your feet feel on the ground.
• Change temperature: Hold a cold object (ice cube), run cool water on your wrists.

Choose what feels most accessible and calming.

4. Mental Distraction

• Count backward from 100 by sevens.
• Recite a favorite poem or song lyrics in your head.
• Name categories: types of animals, countries, or movie titles.

Engaging your mind in a simple task can block distressing thoughts.

5. Safe Place Visualization

1. Close your eyes and imagine a place where you feel completely safe and calm (real or made-up).
2. Picture the colors, sounds, smells, and textures of this place.
3. Spend 1–2 minutes exploring it in your mind.

When you open your eyes, carry the sense of safety with you.

Tips for Success

• Practice daily—when you’re calm and relaxed—to build confidence.
• Keep a reminder (e.g., index card, phone note) with one favorite technique.
• Combine methods (e.g., breathing plus 5-4-3-2-1) for extra grounding power.
• Use your Emotion Thermometer Scale before and after to track how grounded you feel.

You can use any of these techniques anytime you notice distress or self-harm urges. Over time, grounding becomes a reliable way to soothe difficult feelings and regain control.

Self-Soothing Strategies Guide

Self-soothing involves using gentle, comforting activities to calm your body and mind when you’re feeling distressed. By engaging your senses or nurturing your emotional needs, you can reduce tension, interrupt self-harm urges, and restore a sense of safety. Below are a variety of strategies—organized by sense and activity type—for you to explore and practice regularly.

1. Visual Soothing

• Soft lighting or colors: Sit in a space with warm, dim lights or look at calming colors (e.g., blues, greens).
• Watch gentle videos: Choose short nature clips (waves, forests, sunsets) or slow-motion art compilations.
• Create or view art: Sketch simple mandalas, color in a coloring book, or browse soothing artwork online.

How to practice: Spend 2–3 minutes observing details—shapes, movements, and hues. Notice what feels most peaceful.

2. Auditory Soothing

• Calming music or sounds: Listen to instrumental tracks, nature sounds (rain, ocean waves), or white noise.
• Guided meditations: Use an app or a recording that guides you through a short, mindful pause.
• Humming or chanting: Gently hum a comforting tune or repeat a soft mantra under your breath.

How to practice: Close your eyes and focus fully on what you hear. Let the sounds wash over you, naming each one if it helps you stay present.

3. Tactile Soothing

• Textured objects: Hold a soft blanket, plush toy, smooth stone, or stress ball.
• Warm or cool sensations: Wrap yourself in a warm scarf or hold a cool washcloth on your wrists.
• Gentle self-massage: Rub your shoulders, scalp, or hands with slow, circular motions.

How to practice: Notice the weight, temperature, and texture. Breathe deeply as you explore these sensations with your fingers or palms.

4. Olfactory Soothing

• Aromatherapy: Inhale scents like lavender, chamomile, citrus, or peppermint from essential oils, candles, or lotions.
• Comforting smells: Brew a cup of herbal tea (chamomile or mint), or carry a small sachet of dried herbs.

How to practice: Take 3–5 slow, deep breaths, inhaling through your nose and letting the aroma fill your awareness. Notice how the scent changes as it warms.

5. Gustatory Soothing

• Sipping warm beverages: Enjoy a small cup of tea, hot cocoa, or warm milk.
• Tasting something simple: Slowly eat a piece of fruit, a mint, or a piece of dark chocolate.

How to practice: Focus on the flavor, texture, and temperature. Chew or sip mindfully, noticing each subtle change in taste.

6. Movement-Based Soothing

• Gentle stretching or yoga: Roll your shoulders, reach overhead, or practice a simple neck stretch.
• Walk mindfully: Take a slow, deliberate walk—notice how your feet lift and land.
• Rhythmic motion: Rock in a chair, sway side to side, or dance softly to a slow song.

How to practice: Pay attention to how your muscles feel as they move and release tension. Match your breathing to each movement.

7. Imaginative Soothing

• Safe-place visualization: Close your eyes and picture a place—real or imaginary—where you feel completely calm. Explore it with all your senses.
• Positive memory recall: Remember a moment when you felt loved or proud. Relive that feeling in your mind.

How to practice: Spend 1–2 minutes immersed in your chosen scene or memory. Notice colors, sounds, textures, and the emotions that arise.

Tips for Success

• Practice these techniques when you’re feeling calm so they become easy to use in distress.
• Keep a small kit with your favorite item(s)—a smooth stone, essential oil roller, or comfort photo—so it’s ready when needed.
• Combine methods (e.g., listen to calming music while holding a textured object) for extra soothing power.
• Use your Emotion Thermometer Scale before and after each practice to track your emotional shift.

Reflection: Which self-soothing techniques feel most appealing or effective for you? Consider trying one new strategy each day and noting your experience in your Student Journal.

Coping Toolbox Discussion

Session Objective

To explore and expand your personal coping toolbox by reflecting on strategies you've tried, sharing what felt most helpful, and selecting new skills to practice regularly.

Discussion Guidelines

• This is a confidential, non-judgmental space.
• Share what you feel comfortable with—there are no right or wrong answers.
• I will listen actively and validate your experiences.
• Everything discussed here stays between us.

Discussion Prompts

1. Looking back on the techniques you’ve used so far (grounding, self-soothing, journaling, etc.), which one felt most effective for you, and why?
   
   
   
   
   
   
   

2. We’ve categorized coping skills into Physical, Emotional, Mental, and Social. For each category, name one strategy you tried and describe how it felt (e.g., stretching, drawing, puzzles, talking with someone).
   • Physical:
   
   
   
   
   • Emotional:
   
   
   
   
   • Mental:
   
   
   
   
   • Social:
   
   
   
   
   

3. What challenges or barriers have you experienced when trying to use a coping skill (e.g., not enough time, feeling uncomfortable, forgetting)?
   
   
   
   
   
   
   

4. Review the Self-Soothing Strategies Guide. Which new technique stands out to you, and what makes you interested in trying it?
   
   
   
   
   
   
   

5. How might you integrate these strategies into your daily routine or plan for moments of distress? For example, setting a reminder, creating a small kit, or scheduling a regular check-in.
   
   
   
   
   
   
   

Reflection and Next Steps

• Complete your Coping Skills Worksheet (Coping Skills Worksheet) by noting which strategies you’ll practice this week and when.
• In your Student Journal, write:
  “This week, I will practice ______________ and ______________ on _______________ (time/place). I will remind myself by ______________.”
  
  
  
  
  
  
  

Supportive Reminder: You’re building a personalized toolkit—some skills will fit better than others. It’s okay to experiment and adjust as you learn what works for you.

Future Goals Worksheet

Name: ____________________________ Date: _______________

1. Short-Term Goals (Next Month)

List 2–3 concrete goals you’d like to achieve in the next month. For each, explain why it matters to you and how it could support your sense of hope.

Goal #1:







Why this goal matters:

Goal #2:







Why this goal matters:

Goal #3 (Optional):







Why this goal matters (Optional):

2. Long-Term Goals (1–5 Years)

Identify 1–2 bigger-picture goals you’d like to work toward over the next few years. Describe why each is important for your future well-being and hope.

Long-Term Goal #1:











Why this matters:

Long-Term Goal #2 (Optional):











Why this matters (Optional):

3. Reflection

How does thinking about these short- and long-term goals make you feel? What gives you motivation or energy when you imagine reaching them?

4. Next Steps

Choose one goal above and use the Hope Map Template to break it into smaller steps, timelines, and supports. Briefly note below which goal you’ll map first:

Tip: Keep this worksheet where you can see it often. Revisit your goals regularly and celebrate each step you complete!

Hope Map Template

Name: ____________________________ Date: _______________

1. Selected Goal

Which of your short- or long-term goals will you map today?

2. Action Steps

Break your goal into 3–4 clear, manageable steps. For each step, note when you’ll do it, who or what can support you, and any challenges you anticipate.

Step 1:

• What I will do:
  
  
  
  
  
• Timeline (when?):
  
  
  
• Support/Resource (who or what?):
  
  
  
• Potential Challenges:
  
  
  
• Coping Strategies if challenged:
  
  
  
  

Step 2:

• What I will do:
  
  
  
  
  
• Timeline (when?):
  
  
  
• Support/Resource (who or what?):
  
  
  
• Potential Challenges:
  
  
  
• Coping Strategies if challenged:
  
  
  
  

Step 3:

• What I will do:
  
  
  
  
  
• Timeline (when?):
  
  
  
• Support/Resource (who or what?):
  
  
  
• Potential Challenges:
  
  
  
• Coping Strategies if challenged:
  
  
  
  

Step 4 (Optional):

• What I will do:
  
  
  
  
  
• Timeline (when?):
  
  
  
• Support/Resource (who or what?):
  
  
  
• Potential Challenges:
  
  
  
• Coping Strategies if challenged:
  
  
  
  

3. Reflection

How confident do you feel about completing these steps? What keeps you motivated?

4. Next Steps & Reminders

• First Step to Start:
  
  
  
  
• Date/Time to Begin:
  
  
  
• Reminder Strategy: (e.g., set an alarm, sticky note, ask a friend)
  
  
  
  

Tip: Keep this plan where you can see it—on your desk, in your journal, or as a digital note. Review and update it each week, and celebrate every step you complete!

Relapse Prevention Plan Worksheet

Name: ____________________________ Date: _______________

1. Recognizing Warning Signs

Internal Warning Signs (thoughts, feelings, physical sensations):

External Warning Signs (situations, people, places, events):

2. Coping Strategies for Early Warning Signs

For each warning sign above, list one or more coping strategies you’ve practiced (e.g., grounding, self-soothing, distraction).

3. Support Network and Resources

Who can you contact when you notice these warning signs? List people or services (phone, text, in-person) and how to reach them.

4. Emergency Plan

If coping strategies and initial supports are not enough, what will you do?

• Step 1: Call or text ____________________________
• Step 2: Go to ____________________________
• Step 3: Contact crisis line ____________________________
  
  
  
  
  
  
  

5. Tracking Your Progress

Use the Emotion Thermometer Scale to rate how you feel before and after using your plan. How has your emotional state changed?

Before: _____ After: _____

6. Reflection and Next Steps

• What felt most helpful about this plan?
  
  
  
  
  
  
  
• When and where will you keep a copy of this worksheet so it’s easy to access?
  
  
  
  
  
  
  

Tip: Review and update this plan regularly—especially after you try it. Celebrate small successes and stay connected to your support network.

Maintenance Plan Template

Name: ____________________________ Date: _______________

1. Daily Check-Ins

Use your Emotion Thermometer Scale to track how you feel each day. Record morning and evening ratings below:

• Morning (upon waking): _____
Reasons/Notes:






• Evening (before bed): _____
Reasons/Notes:

2. Ongoing Skill Practice

Schedule times this week to use the coping strategies you’ve found helpful. Write your plan below:

3. Support Contacts

Plan regular check-ins with people or services you trust. List below:

4. Reminder Strategies

How will you keep this plan visible and top of mind? (e.g., phone alarm, sticky note, calendar reminder)

5. Plan Review & Reflection

• Next Review Date: _______________
• What has gone well?
  
  
  
  
  
  
  
• What would I adjust?
  
  
  
  
  
  
  

Journal Entry

In your Student Journal, write:

“I feel most supported when _________. This week I will focus on ________ and check in with ________ on ________.”

Tip: Keep this template where you can see it daily. Consistent check-ins and practice help maintain the gains you’ve made and support your ongoing well-being.