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Group of Friends

Building Resilience

Exercise 5

Exercise 1: Positive Self-Reflection Journaling

Keep a resilience journal where you can reflect on positive aspects of yourself and your experiences. This exercise can help you build self-awareness and focus on your strengths during challenging times.

Instructions:

  • Have a journal or notebook designated for this exercise.

  • Write in your journal regularly, at least once a week, or whenever you encounter a difficult situation.

    • In your entries:

    • Describe a challenging situation or event that made you feel terrible.

    • Reflect on your emotions and reactions during that situation.

    • Identify any positive aspects, strengths, or skills you demonstrated during or after the event.

    • Write down at least three positive affirmations about yourself to reinforce resilience.

Exercise 2: Mindfulness and Breathing Techniques

Mindfulness and breathing techniques can help you manage your emotions and develop coping skills to deal with difficult situations. These techniques can provide a sense of control over your emotions and help you reduce stress.

Instructions:

  • Do the teen mindfulness meditation daily:

    • Focused breathing: Sit comfortably, close your eyes, and focus on your breath. Take deep breaths and feel the sensations of inhaling and exhaling.

    • Thought observation: Observe your thoughts non-judgmentally without getting caught up in them. Just let thoughts come and go like clouds passing through the sky.

teen daily mindfulness meditation

Exercise 3: Problem-Solving Skills Training

This exercise is designed to help you develop problem-solving skills to tackle difficult situations effectively. This exercise will empower you to take control of your challenges, find solutions, and build resilience by fostering a proactive mindset.

Instructions:

  • Proceed with the following problem-solving process steps

    • Identify the problem: What issue(s) are you facing right now? 'Be very clear in your writing'

    • What things can you do to make it more manageable? 'Really think about your answer. It's your well being at stake'

    • Brainstorm solutions: Now generate multiple potential solutions, even if some seem unrealistic to solve your problem(s).

    • Evaluate options: Evaluate each solution's pros and cons, considering the potential outcomes. Write them down:

    • Choose a solution: Select the most practical and suitable solution from the list you created. The one you feel most confident about.

  •    Role-play: This might sound weird but if you don't have someone you feel comfortable role-playing with, then role play with yourself. Address a specific challenges you commonly face and speak both sides of the conversation but this time apply some of the skills you have learned in this workbook and see what different outcome you get.

    • Take action: Create a plan with the steps you need to take in order to implement your chosen solution. Download The Progress Tracking Weekly Planner.

Use these problem-solving skills when confronted with difficulties on a daily basis. Journal your experiences.

Remember, building resilience takes time and practice. Encourage teens to be patient with themselves and celebrate their efforts in working towards better coping strategies.

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