Reminders
It’s okay to have
Make time for You deserve love,
bad and
yourself and take care and support.
unproductive
breaks. days.
Trust yourself, the
Allow yourself to feel. Don’t
journey you are on,
ignore and hide your feelings,
and that things will
try to hear and accept them.
get better.
It’s okay to have Listen to your
days where the only The same good you emotions and what
thing you do is see in others is in they are trying to
survive. you too. tell you.
Things to say
when words are hard
I don’t have advice,
I see how hard this is You’re not alone.
but I’m here to
for you.
listen.
We’ll get through I am here for you. I believe you.
this together.
It’s okay if you don’t I wish I could take
You have my support.
feel like being strong this pain away.
today.
Note to self
You’re doing the best you can.
It’s okay to ask for help.
You are worthy and enough.
It’s okay not to be okay.
Your boundaries are important.
You are capable of amazing things.
Your feelings are valid.
It is okay to be a work in progress.
It’s okay to allow yourself to heal.
Restorative questions to respond
and reflect on challenging behavior
What happened?
What were you thinking at the time?
Who have you thought about since?
Who has been affected by your actions? In what way?
How could things have been done differently?
What do you think you need to do to make things right?
Ways to challenge negative
thoughts and feelings
Am i jumping to negative conclusions?
What is a more helpful thought?
What can I do that will help solve the problem?
What would I say to a friend?
Will this matter in a few months or years?
What are other possible outcomes?
What would be another way to look at it?
Asking for My boundaires
My choices
help
Things I can
My thoughts
control and actions
My behavior
How i express
myself
What happens
around me
Other people’s
mistakes
Other people’s
Things i can’t Other people’s
opinions
happiness
control
What other
people think or The past and
do the future
Daily affirmations
I am proud of
I love and
myself and all
I can do this that I have respect my
accomplished body
I am getting
stronger every I will search for the
I will treat
day good in bad situations
myself with
kindness
I am worthy of
love and joy Other people’s
I will use my failures as
stepping stones
happiness
I believe in my
It’s okay to make skills and My voice
mistakes. It’s okay to
try again.
abilities matters
What does
our counselor do?
Understand,
acknowledge, manage Equip you with tools Elaborate a plan and
and accept your to manage your set milestones
feelings emotions anxiety and stress towards a goal
Learn about coping Improve your
Build a more positive
skills, conflict relationship with
mindset and behavior
resolution skills and other’s and yourself
self-awareness
Evaluate your abilities Learn how to process Connect you with
and interests to your emotions and external resources
develop academic confront different (people too, when
careers/goals situations needed)
challenging negative
thoughts
What can I do that will
Am I making an What is a more helpful
help me solve the
assumption? thought?
problem?
What would I say to a Will this matter in a
What are other
friend? few months or years?
possible outcomes?
What evidence shows What is the best thing
How is this thought that could happen?
that this is true?
serving me?
Growth mindset
Success begins with believing you can
Instead of thinking... think this...
I’m still learning. I’ll keep
I can’t do it.
trying!
What can I learn to get better at
I am not good at this
this?
Mistakes are how I learn and get
I’m afraid of making a mistake
better at this
With more practice, this will
This is too hard
get easier
I give up I will try a different way
I don’t know how I can learn how
They are better at it than I am What can I learn from them?
Check in
how are you feeling?
Take a moment to breath in and out and ground yourself
BREATH
Check in with your mind and body. How are you feeling today?
FEEL
THANK What things can I name that I am grateful for today
WANT Is there something you want to accomplish today?
NEED What are your needs today?
Take a moment and pat yourself on the back. Celebrate your
AFFIRM accomplishments or name what you like about yourself.
It‘s ok to...
NOT KNOW EVERYTHING
MAKE MISTAKES
BE YOURSELF
ASK FOR HELP
HAVE BAD DAYS
START OVER
NOT BE OKAY
I can’t control
anyone else
but i can control
myself
My boundaries My actions
My honesty My goals
My thoughts
My values and beliefs
How I treat others How I treat myself
things that help depression
Being kind to yourself Writing or drawing
Crying it out Asking for help
Taking a bath
Calming music
Going to therapy
Talking to a friend
Cleaning your space
Moving your body
Reading a book Making a happy jar
You know you are
healing
when you
You know you are You search for You are able to identify
worthy and the past wholeness within and manage triggers
doesn’t define you yourself
You know that healing is
You are able to validate You take control of the
a process. It is not linear
and soothe yourself narrative
You know you are
You surround yourself You know that
resilient and
with supportive people communicating your
powerful
needs isn’t selfish
happiness chemicals
how to create them...
oxytocin - the love horomone
dopamine - the love chemical
socializing
eating food
physical touch
achieving a goal
petting animals
completing a task
helping others
self-care activities
endorphin - the pain killer serotonin - the mood stabilizer
exercising sun exposure
listening to music mindfullness
watching a movie being with nature
laughter meditation
mental health.
check-in.
How am I feeling What is taking up What am I looking
today mentally and most of my forward to?
physically? headspace?
What is something
How do I feel What am I grateful
I can do today that
about myself right for?
is good for me?
now?
What is one small
What can I let go
What can I forgive victory or
of that is
myself for? progress I had
affecting my well-
today?
being?
I cannot control
the weather
whether people
like or dislike
what other people
me
think
I can control
what other so I will focus on these
people think the future
where I put my my words
my attitude energy
the way I treat
how I respond other people
my boundaries
how other
people act
choices I make loving myself
the past
my beliefs and
opinions
how other
people treat me
how other
what other the what other people feel
people do circumstances I people say
am dealt
cycle of self-love
self-care reminders
Build positive Take care of your
affirmations. You mind and body
are capable of
great things.
Let go of
negative
Thank yourself
comparisons. Be
and celebrate
kind to yourself.
what you have
accomplished.
Set Focus on yourself
boundaries. and your feelings.
You are Your feelings are
allowed to say valid.
no.
5-4-3-2-1
grounding technique
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste