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.
Table of Contents
- Self-Awareness and Emotional Literacy
- Stress Management Techniques
- Building Resilience
- Healthy Thought Patterns
- Setting Boundaries and Communication
- Creating Supportive Routines
- Managing Difficult Emotions
- Building a Support System
- 30-Day Mental Health Transformation Plan
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
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
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
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
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
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
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
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
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
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.