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Problem-Solving, Coping & Relapse-Prevention Lesson 9 of 10
Acknowledge a difficult moment, remember that others struggle too, and offer yourself kindness. Record the words or actions you used and how you felt afterward.
Goal: Practice a full break 3 times a day (twice planned, once in-the-moment) for 14 days.
Time per break: 30–90 seconds
1. Mindfulness
Acknowledge what’s happening. Name the feeling or event.
Suggested phrase: “This is stress.” / “That comment stung.”
Pro-tip: Use a calm, factual tone.
2. Common Humanity
Remind yourself you’re not alone. Struggle is universal.
Suggested phrase: “Others feel this too.”
Pro-tip: Picture one friend who’d ‘get it.’
3. Self-Kindness
Place a hand on your chest or cheek. Speak to yourself like you would to a dear friend.
Suggested phrase: “May I be kind to myself right now.”
Optional addition: “May I take a breath and move forward.”
Morning rehearsal: Run the break while thinking about a mild annoyance (e.g., traffic, chores).
Evening rehearsal: Repeat using a recent success (“I handled that email well”) to link self-kindness to positive moments.
Live use: Deploy anytime self-criticism reaches 4/10 or higher.
Log each use on your worksheet: record time, trigger, and distress 0–10 before and after.
0/10 lessons completed
Next up: Weekly Review & Reset
Problem-solving skills, stress management techniques, and structured goals help you move forward when life gets difficult. Tools like the Five-Step Problem Solver and the SMART Goal Sheet focus on what to do next. But how you talk to yourself along the way matters just as much. Building a kinder inner voice is essential for staying motivated, handling setbacks, and reducing relapse risk.
Self-compassion means trying to respond to a difficult moment with the kindness you might offer someone you care about. This exercise is an opportunity to practice that response. The three-step Self-Compassion Break takes about 60 seconds and can be slipped in whenever you catch a jab of “I’m such an idiot.”
Isn’t self-compassion the same as self-pity?
No. Pity isolates (“poor me”); self-compassion connects you to the shared human experience and motivates constructive action.
I feel silly talking to myself out loud.
Whisper or say it silently; touch + wording, not volume, produces the soothing response.
What if kindness lets me off the hook?
A kinder response can still include taking responsibility: acknowledge what happened and choose a useful next action.
Can I use a different gesture?
Any soothing touch works, hand on heart, arms crossed in a hug, gentle neck rub. The body cue matters.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Define-Brainstorm-Weigh-Choose-Plan.
Stop·Take breath·Observe·Pull back·Proceed.
4-7-8 cycle, 5 min twice daily.
Tense-release head-to-toe audio (10 min).
Snap band + substitute balanced thought.
Rehearse coping scene in vivid detail.
Early-warning signs + action list + supports.
Specific-Measurable-Achievable-Relevant-Timed.
“This is tough; others feel this; may I be kind.”
Look back at logs; choose one tweak for next week.
Self-Compassion Break
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