Mood Lift Session Script

Introduction & Mindfulness (5 minutes)

Teacher: “Hi there! It’s great to see you. Before we begin, I want to remind you that everything we discuss today is completely confidential and that this is a safe space for you to share whatever’s on your mind. Does that make sense?”

Pause for student affirmation.

Teacher: “Today we’ll focus on three tools—mindfulness, cognitive reframing, and journaling—that research shows can help lift your mood when you’re feeling down. Sound good?”

Pause for student response.

Teacher: “First, let’s try a short mindfulness exercise. Mindfulness means paying attention to the present moment without judging it. It can help calm your mind and ease stress. Are you ready to try?”

Pause for student readiness.

Teacher (soft, calm tone): “Alright. Please sit comfortably with both feet on the floor and your hands resting in your lap. When you’re ready, gently close your eyes.”

Pause 2–3 seconds.

Teacher: “Take a slow, deep breath in through your nose… and exhale through your mouth. Notice how your chest and belly rise and fall with each breath. Let’s do that two more times together.”

Guide two more breaths, pausing between each.

Teacher: “Now, keep breathing naturally. Scan your body from head to toe. If you notice tension anywhere—maybe in your shoulders or jaw—see if you can soften those muscles as you breathe out.”

Pause for 20 seconds of quiet, gentle breathing.

Teacher (softly): “When you’re ready, slowly open your eyes and bring your attention back to our room.”

Pause for student to open eyes.

Teacher: “How was that for you? Any thoughts or sensations you noticed?”

Possible follow-up prompts if the student is quiet:

• “Did your mind wander? That’s totally normal—just gently bring it back to your breath.”
• “What felt easiest or hardest about that exercise?”
  
  
  ## Cognitive Reframing (10 minutes)

Teacher: “Next, we’ll look at how our thoughts can affect how we feel. Often, we have automatic negative thoughts that seem true but aren’t balanced. By examining these thoughts, we can find realistic alternatives that help us feel better.”

Teacher: “Can you think of a recent negative thought you had—something like ‘I always mess up’ or ‘Nothing ever goes right’?”

Pause for student to share.

Teacher: “Great. Let’s write that down on our prompt sheet.”

(Hand the student the Cognitive Reframing Prompt Sheet and pause as they write.)

Teacher: “Now, let’s look at the evidence for that thought. Ask yourself: What facts support this thought? And what facts go against it?”

Possible follow-up prompts:

• “Can you think of one specific example where that thought felt true?”
• “Can you think of a time when it wasn’t true?”

(Pause as the student lists evidence.)

Teacher: “Excellent. Finally, let’s create two balanced or realistic alternative thoughts. For example, if the thought was ‘I’ll never do well in anything,’ a balanced thought might be ‘I’ve succeeded in the past, and I can ask for help when I need it.’ What alternatives can you try?”

Pause for student to generate.

Teacher: “Those are perfect. You’re practicing reframing—spotting the negative and replacing it with a kinder, more accurate statement.”


## Journaling (10 minutes)

Teacher: “Now we’ll use the Depression Journal Template. This tool helps you track how you feel, what triggered it, and your new reframed thought.”

Teacher (pointing to template): “First, write the feeling you’re experiencing right now. Next, note what event or thought triggered it. Finally, write one of your balanced thoughts beside it.”

Give the student time to complete their entry. Use silence to let them focus.

Pause for writing:

Teacher: “Would you like to share what you wrote? You can read it aloud, or we can just discuss it generally—whatever feels comfortable.”

Possible follow-up prompts:

• “What surprised you about this exercise?”
• “How does reading your own balanced thought feel compared to the original negative thought?”

Teacher: “Thank you for sharing. Remember, you don’t have to share your journal if you don’t want to; it’s your private space.”


## Wrap-Up & Next Steps (5 minutes)

Teacher: “Today you practiced three skills:

1. Mindfulness to calm your mind,
2. Cognitive reframing to challenge negative thoughts,
3. Journaling to track feelings and triggers.

Which of these tools resonated with you the most?”

Pause for student choice.

Teacher: “That’s great. Let’s make a simple plan: When and where could you practice that tool this week? For example, you might take three mindful breaths each morning or journal for five minutes before bed.”

Pause for student planning.

Teacher: “Would you like to schedule a quick check-in with me to see how it’s going? We could meet for just five minutes next week.”

Pause for student response.

Teacher: “Finally, I want to remind you that you’re not alone. If you ever need more support, you can reach out to me, our school counselor, or a trusted friend. You did a wonderful job today, and I’m proud of you for taking these steps.”

Teacher (smiling): “Thank you for your time and honesty. I look forward to hearing how these tools work for you. Take care!”

Mindfulness Exercise Script

Duration: Approximately 5 minutes
Purpose: Calm the mind, ease tension, and anchor attention in the present moment.

Setup

• Find a quiet spot where you won’t be disturbed.
• Sit comfortably with both feet flat on the floor and hands resting gently in your lap.
• Sit tall but relaxed—lengthen your spine, relax your shoulders.
• Gently close your eyes or soften your gaze toward the floor.

1. Settling In (30 seconds)

Take a moment to notice how your body feels in the chair.
Allow yourself to arrive in this space, letting go of anything you were doing just before this practice.

2. Breathing Focus (1 minute)

1. Breathe in slowly through your nose, counting silently to four.
2. Pause briefly.
3. Exhale gently through your mouth to a count of four.
4. Repeat two more times, noticing the rise and fall of your chest and belly.

Tip: If your mind wanders, gently guide your attention back to the sensation of breathing—no judgment, just curiosity.

3. Body Scan (2 minutes)

Gently shift your focus through each part of your body, taking about 10–15 seconds per area.

• Top of the Head & Forehead: Notice any tightness—soften if you can.
• Eyes & Jaw: Allow space around your eyes; unclench your jaw.
• Neck & Shoulders: Breathe into any tension and let those muscles soften.
• Arms & Hands: Feel the weight of your arms; release any grip in your fingers.
• Chest & Belly: Observe the rise/fall of breathing, releasing tight spots.
• Back & Hips: Notice contact with the chair; lengthen your spine.
• Legs & Feet: Sense the ground beneath you; relax your calves, ankles, toes.

4. Open Awareness (1 minute)

Allow your focus to expand to include sounds, sensations, and thoughts around you.
Notice them as if they were clouds passing through the sky of your mind—acknowledge, then let them drift by.

5. Gentle Conclusion (30 seconds)

When you’re ready, bring your focus back to your breath for one last cycle.
Slowly wiggle your fingers and toes.
Open your eyes (if closed), and take in your surroundings with fresh attention.

Reflection & Notes

What did you notice about your breath, body, or thoughts?
Use the space below for any observations or feelings you’d like to remember.

Practice Tip: Try repeating this mini–mindfulness exercise once a day—perhaps before school, after class, or before bed—to build calm, focus, and awareness over time.

Cognitive Reframing Prompt Sheet

Purpose: Identify automatic negative thoughts and create balanced, realistic alternatives to improve mood.

1. Situation

Describe the event or trigger that led to your negative thought.

2. Automatic Negative Thought

Write down the first negative thought that came to mind.

3. Evidence For This Thought

List facts or examples that support this thought.

4. Evidence Against This Thought

List facts or examples that contradict or weaken this thought.

5. Balanced or Alternative Thoughts

Generate two kinder, more realistic statements:

1. Alternative Thought 1:
   
   
   
   
2. Alternative Thought 2:
   
   
   
   

6. Reflection

How does it feel to read these new statements compared to the original thought? What might change if you focus on one of these alternatives next time?

Tip: Keep this sheet handy. The more you practice, the easier it becomes to catch negative thoughts and reframe them quickly.

Depression Journal Template

Date:

1. Feeling (Describe your current emotion):
   
   
   
   

2. Trigger (What led to this feeling?):
   
   
   
   

3. Original Negative Thought:
   
   
   
   

4. Reframed Thought (Balanced perspective):
   
   
   
   

Reflection:

• How did writing the reframed thought change how you feel?
• What might you do differently next time?
  
  
  
  
  
  
  

Tip: Keep this template somewhere visible and use it whenever you notice strong emotions. Over time, you’ll build a clearer picture of your patterns and progress.