Resilience Plan

Resilience Plan
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  • 3 main stressing situations in my life
  • Thoughts I say to myself when I am stressed and how it makes me feel.
  • Most common distortion or thinking Trap I commonly fall into
  • "My future will be ruined because I didn't finish my work" "I am not a good person and I can't handle such things"
  • One main stressing situation in my life is when I don't do as well in something as I though I would in something that really matters to me. For example, school, competition, etc. Another one is when I don't get the same privilages and permissions as my older siblings, and when I have a lot of things to do and I can't get anything done.
  • Replacing the thoughts to positive beliefs
  • 1. I did the best I could 2. What can I do next time to improve 3. When I am older, i'll get more privileges too 4. My parents always do what they think is correct, and the best for me. 5. I have to focus on one thing at a time in order to get things done. 6. I'll get things done if I concentrate.
  • Some thoughts I have when I am stressed out are "I am not smart enough", "I mess everything up", "My life is not fair", "I am not as good as them", "I will never finish what I need to do", and "I never have time for anything" The feelings I get when this happens as seen in the picture are dissapointment, unhappy, discouraged, and annoyed.
  • Affirmations to repeat to myself everyday
  • 1. "I am a confident, determined person and I can do whatever I set my mind to" 2. "I have everything I need to be happy anymore, and I don't need anything more" 3. "I have many things to be thankful for everyday" 4. "Everything comes the moment it is meant to, and at the right time"
  • The most common thinking trap that I constantly fall into is overgeneralizing because I might think "All or nothing" in certain situations which causes even more stress an unnecessary emotional pain. This usually happens when I draw a conclusion of something based on just one thing that happened.
  • Communicating Assertively
  • I could use th
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