Step 1: Stress Self-Care Tool Graphic Organizer

1. What are 5 (or more) strategies that help you cope positively with stress?
*Include a variety of types of stress reduction/stress management techniques.
*Be specific - instead of just saying “listening to music” consider listing
your favorite stress reduction songs/artists/genre.

When I feel (enter uncomfortable emotion/situation you experience here),

I can use (enter positive coping skill/strategy here).
When I feel tense and need to relax, I can go and read a book.

When I feel lonely or isolated and need to connect with others who care about me, I can go and play sports outside with
them.

When I feel anxious or fidgety and need to move, I can juggle my soccer ball or play basketball.

When I feel __sad and unmotivated___________, I can go hit the gym and get a good workout in.

When I feel __tired and lazy___________, I can turn on some motivating music and go work hard outside or maybe go
to my job and work.
To add a new row, put your cursor at the end of the last box, then hit “Tab” on your keyboard.
Or, you can place your cursor somewhere in the bottom row, then tap two fingers on your trackpad to “right click” and select “Insert row
below.”

2. Identify your Circles or Web of Support, and how you can effectively
communicate with these sources of support:
A. Who are your closest friends that you can go to for help? Explain why each of these friends is a
trusted support.

Corey: He is a very close friend and I can trust him with basically everything. He is my day 1 and I’m very
close with him.

Ahmed: He is also very close to me and he’s my very good friend, we play soccer together on the same them
in and out of school. I can trust him, we snowboard together and see each other everyday!

B. What adult(s) can you go to for help? Who in your family, school, and community can be
supportive if you need help? Be specific with names and explain why each of these adults is
someone you trust for support.

My mom: She is very close to me and I see her everyday. We do everything together and I fully trust her
more than anyone.

My dad: He is very close to me and I also see him everyday. We are very close and also do a lot of things
together like spending time together. I fully trust him aswell.

C. What school or community connections/links can you seek out for support?
Havre de Grace High School, this is my school so I trust to reach out to it if I ever need any help.

I can go to the Havre de Grace website and find a link so I can contact a teacher or counselor which could
help me out if I ever need to seek support.

D. What communication skills are essential to use when you are seeking help from one of your
sources of support. Provide an example script to outline how you would hold a conversation with
one of your sources of support when you are in need of assistance.

Essential Communication Skills: I would reach out to someone via email or call the school.

Sample Script: Good afternoon Mr. or Mrs. ____________

I would like to ask if you have any programs that help out people that seek for help because I
don’t have any friends and Im very lonely and need help so please help me out!

- Thanks, Kamil Waclawski

**That email above is not real btw just an example what people would do**

3. List at least two online or national resources that you would use to help yourself
or someone else in a mental health crisis. Be sure to include the phone number, textline
number, and/or web address. Also explain why you would choose these specific resources.
chess.com – Chess helps me free my mind and its also a very smart game that requires lots of advanced
thinking.

https://www.youtube.com/ - Youtube is also a very helpful source for me because I can watch lots of videos
that ACTUALLY help me in life and can make me smart, obviously it depends on what I watch because not
all videos are educational.

4. Write at least 3 reminders to yourself of why you believe life is worth living, things
you’re looking forward to in the future, and/or things you want to accomplish in your life.

*If you are struggling to create this list, consider talking to a good friend, family member, or trusted adult
and ask them what they love/value about you.*

You are important and loved. I am important and loved because I have a caring and loving family, I have lots
of friends and teachers that support me and are very nice to me.

Never do nothing, there is always work to be done – This means that I should live life to the fullest meaning If
im financially stable, I should take the weekends off and travel or go on vacations to make me happy and to
free my mind off of everything.

Never give up, do something – This means that even if I fall down in life I can always go up if I have the
motivation to do so, and even if I don’t there is no excuses because every single human on this planet has to
worry about themselves and they do everything that’s the best for them so nothing is going to stop me from
being my best version and doing anything that I love to do.

When you’re done filling out this graphic organizer, go here: Step
2: Directions for Creating Your Stress Self-Care Tool!