Mental Health 101: Supplementary Materials

Quick-Reference Guide to Mental Health Skills

This comprehensive guide compiles all the key checklists, cheat sheets, and templates from the Mental Health 101 course. Use these materials as quick references when implementing the mental health skills you’ve learned throughout the course.

Self-Awareness and Emotional Literacy

Emotional Awareness Checklist

Practice daily emotion check-ins (at least 2-3 times per day)

Expand your emotional vocabulary beyond basic terms

Notice physical sensations associated with different emotions

Identify your common emotional triggers and patterns

Practice expressing emotions clearly to trusted others

Distinguish between primary and secondary emotional responses

Recognize when emotions are providing important information

Notice emotional reactions without immediate judgment

Track emotional patterns to identify trends and needs

Emotion Identification Cheat Sheet

Basic Emotion	More Nuanced Terms	Physical Sensations	Potential Message
Anger	Irritated, frustrated, resentful, indignant, outraged	Heat in face/chest, tension, clenched jaw, energy surge	Boundary violation, injustice, blocked goal
Fear	Anxious, nervous, worried, terrified, insecure	Racing heart, shallow breathing, stomach tightness, restlessness	Threat or danger, uncertainty, vulnerability
Sadness	Disappointed, discouraged, grief-stricken, melancholy, lonely	Heaviness, low energy, tears, emptiness, ache in chest	Loss, unmet needs, disconnection
Joy	Content, pleased, delighted, excited, ecstatic	Lightness, warmth, smiling, energy, relaxed muscles	Alignment with values, connection, success
Disgust	Disapproving, averse, repulsed, revolted	Nausea, recoiling, wrinkling nose, desire to distance	Violation of values, contamination
Surprise	Startled, astonished, amazed, shocked	Widened eyes, momentary freeze, gasp, alertness	Unexpected information, need to update beliefs
Shame	Embarrassed, humiliated, mortified, inadequate	Face heat, desire to hide, shrinking feeling, disconnection	Social threat, identity concerns

Body Awareness Practice Template

DAILY BODY SCAN

Date: _______

Physical sensations noticed:
- Head/face: _______________________________
- Neck/shoulders: _______________________________
- Chest/heart area: _______________________________
- Stomach/digestive system: _______________________________
- Back: _______________________________
- Limbs: _______________________________
- Overall energy level: _______________________________

Emotions connected to these sensations:
_______________________________
_______________________________

Needs my body might be signaling:
_______________________________
_______________________________

One small action to address these needs:
_______________________________

Stress Management Techniques

Stress Management Checklist

Identify your personal stress warning signs

Practice at least one physical stress-reduction technique daily

Implement cognitive reframing for stressful situations

Set and maintain boundaries around stressors

Build regular restoration activities into your schedule

Create environment modifications that reduce stress

Develop specific strategies for different types of stressors

Practice preventative stress management, not just crisis response

Regularly assess and adjust your stress management approach

Stress Response Quick Techniques

When You Need	Try This Technique	How To Do It	Why It Works
Immediate Calm (30 sec)	4-7-8 Breathing	Inhale for 4, hold for 7, exhale for 8 counts	Activates parasympathetic nervous system
Mental Reset (2 min)	5-4-3-2-1 Grounding	Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste	Interrupts stress cycle by engaging senses
Physical Relief (5 min)	Progressive Relaxation	Tense and release each muscle group from toes to head	Releases physical tension stored in body
Perspective Shift (3 min)	Stress Scaling	Rate stress 1-10, ask “Will this matter in a month/year?”	Creates psychological distance from stressor
Emotional Release (10 min)	Expressive Writing	Write uncensored thoughts/feelings about stressor	Processes emotional content of stress
Energy Restoration (15 min)	Nature Exposure	Spend time outside with mindful attention	Reduces stress hormones and mental fatigue
Cognitive Break (20 min)	Strategic Rest	Brief nap or meditation with timer	Resets neural pathways and improves function

Stress Management Plan Template

PERSONALIZED STRESS MANAGEMENT PLAN

My stress warning signs:
Physical: _______________________________
Emotional: _______________________________
Cognitive: _______________________________
Behavioral: _______________________________

My go-to quick techniques:
For mild stress (1-3/10): _______________________________
For moderate stress (4-7/10): _______________________________
For severe stress (8-10/10): _______________________________

My preventative practices:
Daily: _______________________________
Weekly: _______________________________
Monthly: _______________________________

My stress triggers and specific strategies:
Work stress: _______________________________
Relationship stress: _______________________________
Financial stress: _______________________________
Health stress: _______________________________
Time pressure: _______________________________

My support resources:
People I can call: _______________________________
Places that restore me: _______________________________
Professional support: _______________________________

Building Resilience

Resilience Building Checklist

Assess your current strengths and growth areas in each resilience pillar

Practice at least one mental flexibility strategy daily

Develop your emotional regulation skills through regular practice

Connect challenging experiences to your core values and meaning

Strengthen and diversify your support network

Create specific resilience plans for anticipated challenges

Integrate small resilience practices into daily routines

Notice and celebrate evidence of your growing resilience

Practice self-compassion during setbacks in your resilience journey

Resilience Strategy Cheat Sheet

Resilience Pillar	When You’re Struggling With…	Try These Strategies	Remember That…
Mental Flexibility	Feeling stuck in one perspective	Cognitive reframing, possibility expansion	There are always multiple ways to view a situation
Mental Flexibility	Black-and-white thinking	The both-and approach, psychological distancing	Complexity and nuance create more possibilities
Emotional Regulation	Overwhelming emotions	TIPP skills, emotion differentiation	Emotions are temporary and survivable
Emotional Regulation	Self-criticism	Self-compassion practice, positive emotion cultivation	Kindness to yourself builds strength, not weakness
Meaning-Making	Loss of purpose or direction	Values clarification, hope cultivation	Meaning can be found even in difficult circumstances
Meaning-Making	Struggling to make sense of experiences	Narrative reconstruction, benefit finding	Your story is still unfolding and can be reinterpreted
Social Connection	Isolation or withdrawal	Support mapping, belonging cultivation	Connection is a basic human need, not a luxury
Social Connection	Difficulty asking for help	Effective help-seeking, contribution practice	Interdependence is stronger than independence

Personal Resilience Plan Template

MY RESILIENCE PROFILE

Mental Flexibility:
Strengths: _______________________________
Growth areas: _______________________________
Selected strategies: _______________________________

Emotional Regulation:
Strengths: _______________________________
Growth areas: _______________________________
Selected strategies: _______________________________

Meaning-Making:
Strengths: _______________________________
Growth areas: _______________________________
Selected strategies: _______________________________

Social Connection:
Strengths: _______________________________
Growth areas: _______________________________
Selected strategies: _______________________________

MY RESILIENCE ROUTINES

Daily practices:
Morning: _______________________________
Evening: _______________________________
As-needed: _______________________________

Weekly practices:
_______________________________
_______________________________

Monthly practices:
_______________________________
_______________________________

CHALLENGE-SPECIFIC PLANS

For work/school challenges:
Strategies: _______________________________
Support needed: _______________________________

For relationship challenges:
Strategies: _______________________________
Support needed: _______________________________

For health challenges:
Strategies: _______________________________
Support needed: _______________________________

For financial challenges:
Strategies: _______________________________
Support needed: _______________________________

MY RESILIENCE RESOURCES

People I can count on: _______________________________
Places that restore me: _______________________________
Activities that strengthen me: _______________________________
Professional supports available: _______________________________
Personal strengths I can leverage: _______________________________

Healthy Thought Patterns

Healthy Thinking Checklist

Identify your most common unhelpful thinking patterns

Practice catching automatic thoughts daily

Apply the evidence examination technique to challenging thoughts

Experiment with cognitive defusion to create distance from thoughts

Generate alternative perspectives for difficult situations

Notice the connection between thought shifts and emotional changes

Prepare for high-risk thinking situations

Practice self-compassion when you notice unhelpful thinking

Track improvements in your thinking flexibility

Unhelpful Thinking Patterns Cheat Sheet

Pattern	Description	Example	Healthier Alternative
All-or-Nothing Thinking	Seeing things in black and white categories	“If I’m not perfect, I’m a failure”	“I have strengths and weaknesses like everyone”
Overgeneralisation	Viewing a single negative event as a never-ending pattern	“I got rejected. No one will ever want me”	“This particular situation didn’t work out, but others might”
Mental Filtering	Focusing only on negatives while filtering out positives	Dwelling on the one criticism in an otherwise positive review	“There are both positive and challenging aspects to consider”
Discounting the Positive	Rejecting positive experiences as not counting	“They’re just being nice”	“I can accept this positive feedback as genuine”
Jumping to Conclusions	Making negative interpretations without evidence	“They think I’m incompetent”	“I don’t actually know what they’re thinking”
Catastrophising	Expecting disaster or exaggerating negative consequences	“If I make this mistake, my life is ruined”	“This would be difficult but manageable if it happened”
Emotional Reasoning	Taking feelings as evidence of truth	“I feel like a failure, so I must be one”	“Feelings are information, but they aren’t always facts”
Should Statements	Using critical “shoulds” and “musts”	“I should always be productive”	“I aim to be productive while respecting my limitations”
Labelling	Attaching a negative label instead of describing behaviour	“I’m a loser”	“I struggled with this particular situation”
Personalisation	Taking excessive responsibility for external events	“It’s all my fault”	“Multiple factors contributed to this outcome”

Thought Record Template

THOUGHT RECORD

Date: _______

Situation:
What happened? Who was involved? When and where did it occur?
_______________________________
_______________________________

Emotions:
What feelings did you experience? Rate intensity (0-100%)
_______________________________
_______________________________

Automatic Thoughts:
What went through your mind? Which thought is most connected to your emotion?
_______________________________
_______________________________

Unhelpful Thinking Patterns:
Which patterns do you notice in these thoughts?
_______________________________
_______________________________

Evidence Supporting the Thought:
What facts suggest this thought might be true?
_______________________________
_______________________________

Evidence Contradicting the Thought:
What facts suggest this thought might not be completely true?
_______________________________
_______________________________

Alternative Perspective:
What's a more balanced view that considers all the evidence?
_______________________________
_______________________________

Result:
How do you feel now? Re-rate your emotions (0-100%)
_______________________________
_______________________________

Action:
Based on this new perspective, what might you do differently?
_______________________________
_______________________________

Setting Boundaries and Communication

Boundary Setting Checklist

Identify areas where you need stronger boundaries

Clarify your specific boundary needs in these areas

Craft clear boundary statements using the communication formula

Practice expressing boundaries aloud before difficult conversations

Implement the pause practice when faced with new requests

Use the broken record technique when facing resistance

Notice and manage your emotional responses during boundary conversations

Maintain consistency in enforcing your stated boundaries

Respond respectfully when others set boundaries with you

Celebrate your progress in boundary development

Communication Techniques Cheat Sheet

Technique	When to Use	Key Components	Example
Nonviolent Communication	When expressing needs without blame	Observation, Feeling, Need, Request	“When meetings run late (observation), I feel stressed (feeling) because I need predictability for childcare arrangements (need). Could we stick to our agreed end times (request)?”
Active Listening	When seeking to understand before responding	Full attention, summarizing, clarifying questions, validation	“So what I’m hearing is that you feel overwhelmed when I share all my problems at once. Can you tell me more about what would work better for you?”
Feedback Sandwich	When delivering difficult messages	Positive, boundary/request, positive	“I appreciate your enthusiasm for our project. I need our communication to happen during work hours only. I’m looking forward to continuing our productive collaboration.”
Perspective Bridge	When navigating different viewpoints	Acknowledge their view, share yours, find common ground, propose solution	“I understand you see frequent check-ins as caring. From my perspective, it feels a bit overwhelming. We both want to stay connected—what if we schedule regular calls instead?”
Emotion Check-in	When emotions are escalating	Notice, name, pause if needed, return when calmer	“I notice I’m getting defensive right now. Let’s take a five-minute break and come back to this conversation.”

Personal Boundary Template

BOUNDARY ASSESSMENT

My typical boundary style (rigid, porous, or balanced):
In relationships: _______________________________
At work: _______________________________
With family: _______________________________
In digital spaces: _______________________________

Signs that my boundaries are being crossed:
Physical sensations: _______________________________
Emotional responses: _______________________________
Thought patterns: _______________________________
Behavioral reactions: _______________________________

PRIORITY BOUNDARY AREAS

Area 1: _______________________________
Current situation: _______________________________
Desired boundary: _______________________________
Boundary statement: _______________________________
Potential challenges: _______________________________
Support strategies: _______________________________

Area 2: _______________________________
Current situation: _______________________________
Desired boundary: _______________________________
Boundary statement: _______________________________
Potential challenges: _______________________________
Support strategies: _______________________________

Area 3: _______________________________
Current situation: _______________________________
Desired boundary: _______________________________
Boundary statement: _______________________________
Potential challenges: _______________________________
Support strategies: _______________________________

BOUNDARY SCRIPTS FOR COMMON SITUATIONS

For saying no to additional commitments:
_______________________________

For limiting digital availability:
_______________________________

For protecting emotional energy:
_______________________________

For maintaining physical boundaries:
_______________________________

BOUNDARY IMPLEMENTATION PLAN

This week I will focus on: _______________________________
Specific actions I'll take: _______________________________
How I'll support myself: _______________________________
How I'll celebrate progress: _______________________________

Creating Supportive Routines

Supportive Routines Checklist

Identify your current helpful and unhelpful routines

Design a morning routine that supports your mental wellbeing

Create an evening wind-down routine for better sleep

Establish work/rest cycles that honor your energy patterns

Develop pre-planned routines for high-stress situations

Implement a weekly planning and review practice

Use habit stacking to connect new habits to established ones

Design your environment to support desired routines

Create tiered versions of routines for different circumstances

Practice self-compassion during routine disruptions

Habit Formation Cheat Sheet

Strategy	How It Works	Best For	Example Application
Habit Stacking	Attaches new habits to established ones	Adding small practices throughout the day	“After I pour my morning coffee, I will do three deep breaths”
Environment Design	Uses surroundings to cue behaviors	Reducing friction for desired habits	Place meditation cushion in visible location; charge phone outside bedroom
Identity-Based Habits	Aligns habits with self-concept	Creating intrinsic motivation	“I am someone who prioritizes mental wellbeing” vs. “I should meditate”
Minimum Viable Habits	Makes habits so small they’re almost impossible to avoid	Overcoming procrastination and resistance	“I will write one sentence in my journal” vs. “I will journal for 20 minutes”
Habit Tracking	Provides visual feedback on consistency	Maintaining motivation over time	Mark calendar with X for each day habit is completed
Implementation Intentions	Creates specific if-then plans	Preparing for obstacles and triggers	“If I feel overwhelmed at work, then I will take a 2-minute breathing break”
Temptation Bundling	Pairs wanted habits with enjoyable activities	Making necessary but unappealing habits more attractive	Listen to favorite podcast only while walking
Social Accountability	Leverages social commitment	Maintaining consistency when motivation wavers	Share goals with friend; join group with similar aims

Daily Routine Template

MORNING ROUTINE

Ideal Version (when time allows):
1. _______________________________
2. _______________________________
3. _______________________________
4. _______________________________
5. _______________________________
Total time needed: _______

Core Version (essential elements):
1. _______________________________
2. _______________________________
3. _______________________________
Total time needed: _______

Minimal Version (for challenging days):
1. _______________________________
2. _______________________________
Total time needed: _______

Environmental supports:
_______________________________
_______________________________

DAYTIME ENERGY MANAGEMENT

Work/Rest Cycle:
- Focus block duration: _______
- Break duration: _______
- Number of cycles before longer break: _______

Break activities for:
- Physical renewal: _______________________________
- Mental renewal: _______________________________
- Emotional renewal: _______________________________

Transition rituals between activities:
_______________________________
_______________________________

EVENING WIND-DOWN

Begin time: _______

Ideal Version:
1. _______________________________
2. _______________________________
3. _______________________________
4. _______________________________
5. _______________________________

Core Version:
1. _______________________________
2. _______________________________
3. _______________________________

Minimal Version:
1. _______________________________
2. _______________________________

Sleep environment optimization:
_______________________________
_______________________________

WEEKLY PLANNING & REVIEW

Day and time: _______________________________

Review elements:
- _______________________________
- _______________________________
- _______________________________

Planning elements:
- _______________________________
- _______________________________
- _______________________________

Tracking method:
_______________________________

Managing Difficult Emotions

Emotional Regulation Checklist

Practice daily emotional awareness check-ins

Identify your typical patterns with different emotions

Learn to recognize early warning signs of emotional escalation

Develop specific strategies for your most challenging emotions

Create environmental supports for emotional regulation

Practice self-compassion during emotional difficulties

Establish connections that support emotional processing

Develop an emergency plan for emotional crisis moments

Reflect on and learn from emotional experiences

Celebrate progress in your emotional regulation skills

Emotion Regulation Strategy Cheat Sheet

Emotion	Physical Signs	Helpful Approaches	Unhelpful Responses
Anxiety	Rapid breathing, tension, racing heart	Grounding in present moment, diaphragmatic breathing, worry containment	Avoidance, reassurance seeking, what-if thinking
Anger	Heat, tension, urge to act/speak	The pause, physical discharge, anger inquiry	Impulsive expression, suppression, rumination
Sadness	Heaviness, tears, low energy	Compassionate witnessing, pendulation, connection	Forced positivity, isolation, rumination
Shame	Desire to hide, face heat, contraction	Self-compassion, externalization, connection	Withdrawal, self-attack, defensive behaviors
Overwhelm	Shutdown, confusion, paralysis	Sensory grounding, simplification, one-thing focus	Pushing through, adding more input, self-criticism
Numbness	Disconnection, emptiness, flatness	Gentle sensory stimulation, movement, safe connection	Dangerous thrill-seeking, self-harm, isolation

Personal Emotional Regulation Template

EMOTIONAL AWARENESS PROFILE

My most challenging emotions:
1. _______________________________
2. _______________________________
3. _______________________________

My early warning signs:
Physical: _______________________________
Thoughts: _______________________________
Behaviors: _______________________________

My typical response patterns:
Avoidance/suppression: _______________________________
Overwhelm/flooding: _______________________________
Reactivity/impulsivity: _______________________________
Rumination/overthinking: _______________________________

REGULATION STRATEGIES

For Anxiety:
Quick strategy: _______________________________
Preventative practice: _______________________________
Environmental support: _______________________________

For Anger:
Quick strategy: _______________________________
Preventative practice: _______________________________
Environmental support: _______________________________

For Sadness:
Quick strategy: _______________________________
Preventative practice: _______________________________
Environmental support: _______________________________

For Shame:
Quick strategy: _______________________________
Preventative practice: _______________________________
Environmental support: _______________________________

EMOTIONAL CRISIS PLAN

Signs I'm entering crisis:
_______________________________
_______________________________

Immediate grounding strategies:
1. _______________________________
2. _______________________________
3. _______________________________

Support people to contact:
_______________________________
_______________________________

Reminders to myself:
_______________________________
_______________________________

Building a Support System

Support System Building Checklist

Map your current support network

Assess your support needs and gaps

Evaluate the energy balance in your relationships

Identify priority areas for support development

Explore new contexts for potential connections

Practice skills for deepening existing relationships

Create clear communication about your support needs

Develop reciprocity in giving and receiving support

Address barriers to meaningful connection

Establish regular maintenance for your support system

Support Types Reference Guide

Support Type	What It Provides	Where to Find It	How to Ask For It
Emotional Support	Understanding, validation, comfort	Close friends, therapists, support groups, certain family members	“I could really use someone to listen right now. I’m not looking for solutions, just understanding.”
Practical Support	Tangible assistance, resource sharing	Neighbors, community groups, family, service organizations	“I’m struggling with [specific task]. Would you be able to help with [specific request] on [specific day]?”
Informational Support	Advice, guidance, knowledge	Mentors, professionals, experienced peers, educational communities	“I’m trying to figure out [situation]. Have you dealt with something similar? What worked for you?”
Belonging Support	Community, shared identity, regular contact	Interest groups, spiritual communities, teams, cultural organizations	“I’m looking to connect with others who share [interest/identity/experience]. Are there gatherings or groups you’d recommend?”
Esteem Support	Recognition, encouragement, belief	Mentors, certain friends, supportive colleagues, coaches	“I could use some encouragement with [challenge]. Would you be willing to check in on my progress?”

Personal Support System Development Template

CURRENT SUPPORT ASSESSMENT

My strongest support areas:
_______________________________
_______________________________

My most significant support gaps:
_______________________________
_______________________________

Relationships that energize me:
_______________________________
_______________________________

Relationships that drain me:
_______________________________
_______________________________

SUPPORT DEVELOPMENT PRIORITIES

Priority 1: _______________________________
Why this matters to my wellbeing: _______________________________
Potential approaches: _______________________________
Specific next actions: _______________________________
Potential obstacles: _______________________________
Support for this goal: _______________________________

Priority 2: _______________________________
Why this matters to my wellbeing: _______________________________
Potential approaches: _______________________________
Specific next actions: _______________________________
Potential obstacles: _______________________________
Support for this goal: _______________________________

CONNECTION SKILL DEVELOPMENT

Skills I want to strengthen:
_______________________________
_______________________________

How I'll practice these skills:
_______________________________
_______________________________

Resources to support my learning:
_______________________________
_______________________________

SUPPORT SYSTEM MAINTENANCE

Regular check-ins:
_______________________________

Relationship nurturing practices:
_______________________________

Boundary adjustments needed:
_______________________________

Gratitude expressions:
_______________________________

30-Day Mental Health Transformation Plan

30-Day Mental Health Transformation Checklist

Complete comprehensive self-assessment across all domains

Identify 2-3 priority growth areas based on assessment

Select 3-5 specific skills to implement

Create detailed implementation specifications for each skill

Develop progressive 30-day calendar (days 1-10, 11-20, 21-30)

Plan specific daily practices (morning, daytime, evening)

Create tracking system for implementation and progress

Identify potential obstacles and develop contingency plans

Design environmental supports for your practices

Mobilize accountability and emotional support

Develop maintenance plan for beyond 30 days

Create relapse prevention and recovery strategy

Establish system for ongoing assessment and adaptation

Connect plan to deeper values and motivations

Prepare all necessary materials and resources

30-Day Plan Template

PERSONAL ASSESSMENT SUMMARY

Priority growth domains:
1. _______________________________
2. _______________________________
3. _______________________________

Current life context factors:
_______________________________
_______________________________

Core values and motivations:
_______________________________
_______________________________

SELECTED SKILLS

Skill 1: _______________________________
Implementation specifics: _______________________________
Frequency and timing: _______________________________
Success indicators: _______________________________

Skill 2: _______________________________
Implementation specifics: _______________________________
Frequency and timing: _______________________________
Success indicators: _______________________________

Skill 3: _______________________________
Implementation specifics: _______________________________
Frequency and timing: _______________________________
Success indicators: _______________________________

(Add additional skills as needed)

30-DAY CALENDAR

Days 1-10: Foundation Building
Focus: _______________________________
Daily practices:
- Morning: _______________________________
- Daytime: _______________________________
- Evening: _______________________________

Days 11-20: Expansion and Refinement
Focus: _______________________________
Daily practices:
- Morning: _______________________________
- Daytime: _______________________________
- Evening: _______________________________

Days 21-30: Integration and Sustainability
Focus: _______________________________
Daily practices:
- Morning: _______________________________
- Daytime: _______________________________
- Evening: _______________________________

OBSTACLE MANAGEMENT

Potential obstacles:
_______________________________
_______________________________

If-then contingency plans:
_______________________________
_______________________________

Environmental supports:
_______________________________
_______________________________

Support resources:
_______________________________
_______________________________

BEYOND 30 DAYS

Core maintenance practices:
_______________________________
_______________________________

Early warning signs of practice disruption:
_______________________________
_______________________________

Minimum viable practices during difficult periods:
_______________________________
_______________________________

Ongoing assessment schedule:
_______________________________
_______________________________

Using This Guide

These supplementary materials are designed to support your mental health journey in several ways:

Quick Reference: When you need a reminder of key concepts from a specific lesson
Implementation Support: When you’re ready to put knowledge into practice
Troubleshooting: When you encounter challenges with specific mental health skills
Progress Tracking: To monitor your development across different domains
Personalization: To adapt general principles to your unique circumstances

For best results:

Keep this guide easily accessible for regular reference
Start with one template or checklist rather than trying to use all at once
Adapt these materials to fit your specific needs and preferences
Use these tools as starting points that evolve with your experience
Return to different sections as your mental health focus areas change

Remember that mental health skill development is an ongoing journey. These materials are designed to support that journey at every stage, from initial learning through advanced practice and integration.

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