Cafeteria Coping Strategies Reference Sheet

Use these tools and techniques to help manage noise overload and stressful feelings in the cafeteria.

Sensory Tools

• Noise-Canceling Headphones or Earplugs
• Calming Music or White Noise (on phone or device)
• Fidget Tools (e.g., stress ball, putty)
• Weighted Object (e.g., lap pad, heavy book)
• Visual Boundaries (e.g., sit against a wall, use a lap desk)
• Sunglasses or Hat to Reduce Visual Clutter

Grounding & Mindfulness Techniques

• 5-4-3-2-1 Grounding: Name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste
• Deep Belly Breathing: Inhale for 4 counts, hold for 2, exhale for 6
• Progressive Muscle Relaxation: Tense and release each muscle group
• Mindful Observation: Focus on one object’s color, texture, shape
• Positive Affirmations: Repeat a calming phrase (e.g., “I am safe,” “I can handle this”)

Personalization Exercises

1. Which three sensory tools will you try first?
   • 1) _________________________________
   
   
   
   • 2) _________________________________
   
   
   
   • 3) _________________________________
   
   
   
2. For each tool above, describe exactly how and when you will use it in the cafeteria:
   • Tool 1 Usage:
   
   
   
   
   
   
   • Tool 2 Usage:
   
   
   
   
   
   
   • Tool 3 Usage:
   
   
   
   
   
   
3. Choose one grounding or mindfulness technique and outline its steps in your own words:
   • Technique: ____________________________
   
   
   • Steps:
   
   
   
   
   
   
   
   
   
   
   
4. Create a personal coping plan for your next cafeteria visit. Write out exactly what you will do from arrival to departure:

1. After your next visit, reflect:
   • Which tool or technique felt most helpful? Why?
   
   
   
   
   
   

For strategies on reframing rejection-sensitive thoughts, see Rejection Sensitivity Reframing Guide.

Keep this sheet handy and update it as you discover new ways to feel calm and confident!

Rejection Sensitivity Reframing Guide

Use this step-by-step guide to notice, question, and reframe negative thoughts when you feel rejected or excluded.

Step 1: Notice the Trigger

What event or situation made you feel rejected or left out?
Describe it here:

Step 2: Identify Your Automatic Thought

What was the first negative thought or assumption you had about yourself or the situation?
Write it out word-for-word:

Step 3: Examine the Evidence

• Evidence for this thought (facts that support it):

• Evidence against this thought (facts that challenge it):

Step 4: Consider Alternative Perspectives

List at least two other, more balanced ways to interpret what happened.

1. ____________________________
   
   
   
2. ____________________________
   
   
   

Step 5: Create a Balanced Reframe

Using the evidence and alternatives above, restate the situation in a kinder, more realistic way.
My balanced thought:

Practice Exercise: Apply to a Recent Cafeteria Scenario

1. Briefly describe a recent cafeteria moment when you felt excluded:
   
   
   
   
   
   
   
   
   
   
   
2. Repeat Steps 2–5 above for that situation, using the spaces below:

• Automatic Thought:

• Evidence For / Against:

• Alternative Explanations:

• Balanced Reframe:

Reflection & Next Steps

• Which part of this process felt most helpful? Why?






• How will you use this reframing guide the next time you notice rejection-sensitive thoughts?

Keep this guide handy and add your own tips as you practice. You’ve got the tools to catch negative thoughts early and replace them with balanced, empowering ones!