Silent Signal Identifier

Use this worksheet to explore and record your subtle signs of distress. Identifying these signals early can help you activate your personalized SOS plan before you feel overwhelmed.

1. Physical Cues

List at least three subtle physical changes you’ve noticed in your body that signal rising stress or distress. Note when they appear and how they feel.

a. ____________________________________________________________________________

b. ____________________________________________________________________________

c. ____________________________________________________________________________

2. Emotional Cues

Describe at least three emotional shifts that feel out of the ordinary for you—when they occur, how intense they are, and any patterns you’ve observed.

3. Behavioral Cues

Note at least three changes in your behaviors or daily routines that may indicate you’re struggling (e.g., sleep, appetite, social withdrawal).

4. Early Warning Signals

Reflect on which of the cues above typically appears first when you’re under stress. Why do you think this signal comes before the others?

5. Reflection

How might noticing these signals earlier help you reach out or effectively use your SOS plan? Consider how awareness can change your next steps.

SOS Preparedness Journal

Use this journal regularly to track your silent signals and practice your SOS plan.

Entry Date: ______________________

1. Physical Check-In

Today I noticed these subtle physical signals that may indicate rising distress:

2. Emotional Check-In

I experienced these emotional shifts or mood changes today:

3. Behavioral Check-In

I observed these changes in my behaviors or daily routines:

4. Response Actions

Did I notice any silent signals early? Which ones? How did I respond using my SOS plan? If I didn’t, what held me back?

5. Reflection & Learning

Reflect on how noticing (or missing) these signals affected you. What did you learn? What might you adjust in your plan or habits?

6. Plan Updates

Review your SOS plan. Do you need to add or adjust any trusted contacts, outreach methods, or steps?

7. Next Steps

Set a small goal for practicing your plan before your next entry.

Tip: Revisit the Silent Signal Identifier regularly and keep this journal accessible at all times to support proactive help-seeking.

Facilitator Notes

These notes guide you through each phase of the Silent SOS session, offering discussion prompts, sample responses, sensitivity tips, and follow-up questions.

1. Introduction (5 minutes)

• Objective: Establish trust, clarify goals, outline confidentiality.

• Discussion Prompts:
– “Today we’re here to explore those quiet, early signs of distress you might not notice until it’s overwhelming. Does that resonate with you?”
– “What would make this session feel supportive and safe for you?”

• Tips for Sensitivity:
– Use a calm tone and open body language.
– Reinforce confidentiality: “Everything we discuss stays between us, unless there’s imminent risk to your safety.”

• Common Pitfalls:
– Rushing the intro—ensure the client feels heard before moving on.
– Overloading with jargon. Keep language conversational.

2. Silent Signal Exploration (10 minutes)

• Materials: Silent Signal Identifier

• Guidance:

1. Invite the client to jot down physical, emotional, and behavioral cues on the worksheet.
2. Review each response together using open questions.

• Sample Answers:

• Physical: “I feel a knot in my stomach around 3 p.m. when work emails pile up.”
• Emotional: “I notice I snap at my partner for small things.”
• Behavioral: “I’ve been canceling social plans even though I’d usually go.”

• Follow-Up Prompts:
– “What does that sensation feel like in your body?”
– “When was the last time you noticed this pattern?”
– “How intense is it on a scale of 1–10?”

• Sensitivity Tips:
– Validate: “That makes sense—our bodies often signal stress first.”
– Normalize: “Many people withdraw socially when they feel overwhelmed.”

3. SOS Plan Development (12 minutes)

• Materials: SOS Signal Highlights, SOS Preparedness Journal

• Steps:

1. Identify 2–3 trusted contacts.
2. Specify outreach methods (call, text, in-person).
3. Define which silent signal triggers which action.
4. Create a clear, step-by-step sequence.

• Sample Plan Excerpt:

1. Trigger: Racing thoughts (emotional cue)
   – Action 1: Text friend: “Hey, my mind feels overwhelmed. Can we chat?”
   – Action 2: If no response in 30 minutes, call therapist.
2. Trigger: Tense shoulders & headache (physical cue)
   – Action: Do a 5-minute breathing exercise, then call family member if still tense.

• Follow-Up Questions:
– “Is this sequence realistic for you?”
– “What might get in the way of these steps?”
– “How would you feel sending that first text?”

• Facilitation Tips:
– Keep the plan simple—two to three actions per cue.
– Encourage clients to choose people they feel comfortable with.

4. Reflection & Practice (5 minutes)

• Role-Play Prompt:
“Imagine you notice your chest tightening at work. How would you use your plan right now? Let’s try calling or texting.”

• Observation Points:
– Tone of voice, hesitations, emotional reactions.
– Client’s body language: does role-play reduce anxiety or heighten it?

• Follow-Up Reflection:
– “What felt easy? What felt awkward?”
– “If you could adjust your plan now, what would you change?”

• Sensitivity Tips:
– Affirm all efforts: “You did great—reaching out isn’t always easy.”
– Avoid criticism; focus on refining the plan.

5. Wrap-Up & Next Steps (3 minutes)

• Review: Summarize the personalized SOS plan and key takeaways.
• Encourage: Regularly log signals in the SOS Preparedness Journal.
• Schedule: Set a brief follow-up or check-in.
• Resources: Provide crisis lines or additional referrals if needed.

Final Tip:
Remind the client that noticing silent signals early can transform overwhelm into manageable steps. Encourage them to revisit these materials often and reach out when they need support.