Stop and Think Worksheet

Instructions

When you notice an impulse, follow the Stop-and-Think steps below. Complete each section for a real or imagined situation.

1. Describe the Situation

What happened? Why did you feel the urge to act right away?

2. STOP: Pause and Breathe

What can you do to remind yourself to stop and take a breath? List two simple strategies.

1. ________________________________________________________
   
   2. ________________________________________________________

3. THINK: Identify Thoughts & Emotions

• What thoughts were going through your mind?

• How did you feel (angry, excited, frustrated, embarrassed, etc.)?

4. CHOOSE: Plan a Helpful Response

What is one positive action or response you could choose instead of reacting on impulse?

5. Practice with a Scenario

Pick a Scenario Role-Play Card and briefly describe the scenario here:

Now apply Stop-and-Think:
• STOP: __________________________________________________

• THINK: __________________________________________________

• CHOOSE: ________________________________________________

6. Reflection & Goal

How will you use Stop-and-Think this week? Describe one specific moment you will practice pausing before you act.

Keep this worksheet to guide you through our group sessions. Remember: “Pause Before You Act!”

Emotion Awareness Cards

Use these cards in pairs or small groups to help students identify emotions and their triggers. Each card includes an emotion and a brief scenario. Students draw a card, name the emotion, discuss what might trigger it, and share personal examples.

Cards:

1. Emotion: Anger
   Scenario: Your classmate teases you in front of others.
2. Emotion: Frustration
   Scenario: You can’t solve a math problem after trying for a long time.
3. Emotion: Excitement
   Scenario: You hear your favorite song playing during lunch.
4. Emotion: Embarrassment
   Scenario: You trip and fall in the hallway when friends are around.
5. Emotion: Sadness
   Scenario: A friend moves to a different school.
6. Emotion: Jealousy
   Scenario: A teammate gets chosen for a role you wanted.
7. Emotion: Happiness
   Scenario: You receive praise from your teacher for good work.
8. Emotion: Anxiety
   Scenario: You have to present a project in front of the class.
9. Emotion: Surprise
   Scenario: Your teacher gives you an unexpected reward.
10. Emotion: Boredom
    Scenario: You have to sit through a lesson you already know well.

How to Use:

1. Shuffle and place the cards face down.
2. Students take turns drawing a card.
3. Identify and name the emotion on the card.
4. Discuss: What might trigger this feeling?
5. Share a time when they felt this way.
6. Practice applying the Stop-and-Think steps to one trigger.

These cards support Session 2: Recognizing Triggers and Emotions.

Scenario Role-Play Cards

Use these cards in small groups to practice the Stop-and-Think technique in real-life situations. Each card describes a common middle-school scenario. In your group:

1. Shuffle and place the cards face down.
2. Draw one card, read it aloud, and assign roles (Person A: experiences the impulse; Person B: peer, teacher, or sibling).
3. Role-play the scenario once, reacting impulsively.
4. Pause and use your Stop-and-Think Worksheet to plan a better response:
   • STOP: What reminder will help you pause?
   
   • THINK: What thoughts and emotions are at play?
   
   • CHOOSE: What positive action can you take?
5. Role-play the scenario again using your Stop-and-Think plan.
6. Debrief: What changed? Which step was hardest? Which helped most?

Cards:

1. You’re carrying a stack of books in the hallway when someone bumps into you, and they all spill.
2. During gym class, you lose a footrace and feel like yelling at your teammates.
3. You realize you forgot your homework at home just as the teacher calls on you.
4. A friend laughs at your art project in front of the class, and you feel embarrassed.
5. You’re assigned to a project group you didn’t pick, and you want to refuse to work.
6. Your older sibling tags you in an embarrassing photo on social media without asking.
7. While waiting in line for lunch, someone cuts directly in front of you.
8. The teacher says you didn’t earn the extra credit you thought you deserved.
9. You’ve practiced a video game level for hours and then lose right before winning.
10. Your teacher gives a surprise quiz, and you feel unprepared and anxious.

These cards support Session 3: Exploring Coping Strategies. Use them alongside Coping Strategy Posters and your Stop-and-Think skills to build better impulse control.

Group Reflection Log

Session 4: Real-World Application & Reflection

Below are prompts to guide your personal reflection. Take your time and write in detail.

1. Real-Life Impulse Moment

Describe a time since our last session when you felt an urge to react quickly. What happened?

2. STOP: Pausing Strategy

What reminder or cue did you use from the Stop-and-Think Worksheet to help you pause?

3. THINK: Thoughts & Emotions

a. What were the main thoughts running through your mind?

b. What emotions did you notice (angry, frustrated, excited, etc.)?

4. CHOOSE: Positive Response

What positive action or response did you choose instead of reacting impulsively?

5. Selecting a Coping Strategy

Review the Coping Strategy Posters from Session 3. Choose one strategy to practice this week. How and when will you use it?

6. Setting a Personal Goal

Write a SMART goal for using Stop-and-Think in a challenging situation (Specify the situation, the steps you will take, and the timeframe).

7. Group Commitment

What is one specific promise you will make to yourself or your group to pause before you act? How will you remind yourself?

8. Looking Ahead

Why is pausing before reacting important for you? How do you think it will help in school and in life?

Remember: “Pause Before You Act!”

Coping Strategy Posters

Use these posters in Session 3 and beyond to remind students of healthy ways to handle strong impulses. Display them around the room or share digitally so everyone can choose strategies that work for them.

1. Deep Breathing

When to use: When you feel your heart racing or your breathing speeding up.
What to do:
• STOP: Place a hand on your belly.
• Breathe in slowly for 4 counts.
• Exhale for 4 counts.
Why it helps: Slows your heart rate, calms your mind.

2. Counting to Ten

When to use: When you’re about to say or do something you might regret.
What to do:
• STOP: Close your eyes if you can.
• Count slowly from 1 to 10 in your head.
• Notice how you feel at each number.
Why it helps: Gives your brain a moment to catch up with your emotions.

3. Take a Walk or Stretch

When to use: When you feel restless, frustrated, or jittery.
What to do:
• STOP: Stand up and find a clear space.
• Take 5–10 steps, stretch arms overhead, or roll your shoulders.
Why it helps: Releases built-up energy, shifts focus from the trigger.

4. Positive Self-Talk

When to use: When you’re feeling negative thoughts or doubt.
What to do:
• STOP: Place a hand on your chest as a reminder.
• Say one encouraging phrase (e.g., “I’ve got this,” “I can stay calm”).
Why it helps: Replaces unhelpful thoughts with supportive ones.

5. Talk It Out

When to use: When you feel overwhelmed by your emotions.
What to do:
• STOP: Find a trusted friend, teacher, or family member.
• Describe how you feel and what happened.
Why it helps: Sharing can lessen the intensity of your feelings and bring new perspectives.

6. Creative Outlet

When to use: When you need to express strong feelings.
What to do:
• STOP: Grab paper, journal, or art supplies.
• Draw, write, or doodle whatever comes to mind.
Why it helps: Transforms emotion into something you can see and reflect on.

7. Mindful Moment

When to use: When you feel distracted or anxious.
What to do:
• STOP: Notice five things you can see, four you can hear, three you can touch.
• Breathe slowly while naming each one.
Why it helps: Anchors you in the present and reduces racing thoughts.

8. Use a Fidget Tool

When to use: When you need a small, discrete way to manage tension.
What to do:
• STOP: Reach for a stress ball, fidget spinner, or textured object.
• Squeeze, spin, or rub it in your hand for a minute.
Why it helps: Provides sensory input that can calm your body and mind.

How to Use These Posters in Session 3:

1. After reviewing the Stop-and-Think Technique, have students walk around and read each poster.
2. In small groups, match one strategy to a scenario from the Scenario Role-Play Cards.
3. Role-play using that strategy to pause and choose a positive response.
4. Discuss: Which strategies felt easiest or hardest? When might you use each one in real life?

Remember: No single strategy works every time. Encourage students to try different posters until they find their go-to tools for pausing before they act!