This document provides an introduction and table of contents for the Sources of Strength workbook. The introduction explains that the workbook includes hands-on activities incorporating social emotional learning and cognitive behavioral therapy. The goal is to increase awareness, develop coping strategies, build protective mental health factors, and learn about concepts like resilience and self-advocacy. The table of contents provides an overview of the various sections and activities included in the full workbook.

2. 2 All content Copyright © Sheryl Boswell 2023. All rights reserved. You may not copy, reproduce, distribute,
transmit, or in any other way exploit any part of copyrighted materials without the prior written permission from YMHC.
© Sheryl Boswell 2022
Although every effort has been made to ensure that the information in this book was correct at press
time, the author/publisher do not assume and hereby disclaim any liability to any party for any loss,
damage or disruption caused by errors or omissions, whether such errors or omissions result from
negligence, accident or any other cause. This book is not a substitute for medical or psychological
treatment.
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher, except for the use of brief
quotations in a book review or uses permitted by copyright law.
The author acknowledges the important contribution to mental health and wellness of Dialectical
Behavior Therapy - DBT, developed by Dr. Marsha Linehan, Cognitive Behavior Therapy - CBT and
Social Emotional Learning - SEL. A number of activities in this workbook have been informed by
DBT, CBT and SEL.
For permission requests, contact Sheryl Boswell, Youth Mental Health Consulting
Email: info@sherylboswellymhc.ca
Website: www.sherylboswellymhc.ca
Printed by Impressive Printing
ISBN 978-1-7773449-0-0

3. 3
Sources of Strength: A Creative Wellness Workbook, 2nd Edition
Introduction
What is included in the Sources of Strength Workbook?
Sources of Strength: Creative Wellness Workbook includes hands-on activities that incorporate Social
Emotional Learning and Cognitive Behavioral Therapy.
The goal of these activities includes the following:
• Increase brain, self, social, and emotional awareness.
• Develop strategies for stress management, dealing with adversity, and problem-solving.
• Increase reflection, self-evaluation, and gratitude.
• Learn about resilience, setbacks, adversity, self-advocacy, and goal-setting for success.
• Build protective factors for mental health and wellness.

4. 4 All content Copyright © Sheryl Boswell 2023. All rights reserved. You may not copy, reproduce, distribute,
transmit, or in any other way exploit any part of copyrighted materials without the prior written permission from YMHC.
Life Lessons From a Tree
• To stand tall and be proud
• To go out on a limb
• To reach for the sky
• To bend to the changes in time and seasons
• To branch out
• To stay grounded: to be clear and focused
• To remember your roots and grow strong roots
• To drink plenty of water
• To be confident
• To never stop growing
• To bend before you break
• To turn over a new leaf
• To enjoy the view
• To develop inner strength to allow branches
and leaves to grow
• To learn to be part of a community and
understand the value of inter-connection
• To learn from your past
• To learn about strength through hard times
• To accept yourself for all of your unique
qualities and characteristics
Can you think of other lessons we can learn from trees?

5. 5
Sources of Strength: A Creative Wellness Workbook, 2nd Edition
Table of Contents
Brain Power..................................................................................................................................8
Your Brain..........................................................................................................................................9
Understanding the Brain.................................................................................................................10
Upstairs and Downstairs Brain.........................................................................................................11
Respect the Brain............................................................................................................................12
Personal Strength.......................................................................................................................13
Defining Strength............................................................................................................................14
What Makes You Strong?................................................................................................................15
How are You Strong Like a Tree?.....................................................................................................16
Signs of Strength.............................................................................................................................17
Managing Negative Thoughts.....................................................................................................18
Reframing: Creating Positive Thoughts...........................................................................................19
Challenging One Negative Thought...............................................................................................20
Dealing with Difficult Situations......................................................................................................21
Catastrophe Scale...........................................................................................................................22
Challenging Anxious Thoughts and Feelings..................................................................................23
Building Self-Awareness..............................................................................................................24
Describe Yourself: A Self-Portrait in Words.....................................................................................25
Brain Dump Exercise.......................................................................................................................28
Personal Strengths...........................................................................................................................29
Strengths in Action: S.T.A.R.............................................................................................................31
Describing Yourself: Personality......................................................................................................32
Recognizing Your Skills....................................................................................................................33
Describing Your Skills......................................................................................................................34
Your Journey...................................................................................................................................35
Finding Your Passions and Purpose.................................................................................................36
Using Motivators.............................................................................................................................37
Strength Exploration.......................................................................................................................38
Your are Enough!.............................................................................................................................39
Reading Body Language.................................................................................................................40
All About You..................................................................................................................................41
Emotional Awareness......................................................................................................................42
Handling a Difficult Situation...........................................................................................................43
Handling Intense Emotions.............................................................................................................44
Emotional Zones.............................................................................................................................45
Zones Reflection..............................................................................................................................46
Green Zone Skills............................................................................................................................47
The Power of “For Now”.................................................................................................................48
Reflections.......................................................................................................................................49
The Resilience Plan..........................................................................................................................50
Building Sources of Strength: Dealing with Adversity................................................................51
What is Adversity?...........................................................................................................................52

6. 6 All content Copyright © Sheryl Boswell 2023. All rights reserved. You may not copy, reproduce, distribute,
transmit, or in any other way exploit any part of copyrighted materials without the prior written permission from YMHC.
Dealing with Obstacles...................................................................................................................53
Interview Someone..........................................................................................................................54
Interview Questions and Answers...................................................................................................55
Ways Successful People Push Through Adversity...........................................................................56
Building Skills in Resilience.............................................................................................................57
Reflections on Resilience in Your Life..............................................................................................58
Bounce Back Skills...........................................................................................................................60
Building Sources of Strength: Problem Solving..........................................................................61
Fear.................................................................................................................................................62
Managing Big Feelings (Before You Erupt).....................................................................................63
Problem Solving: Working Through a Problem...............................................................................64
Next Time:.......................................................................................................................................65
The I-D-E-A-L Problem Solving Model............................................................................................66
Problem Solving is a Process...........................................................................................................67
Feelings and Thoughts....................................................................................................................68
Building Sources of Strength: Coping Skills................................................................................69
Coping Skills Checklist....................................................................................................................70
Healthy Coping Strategies..............................................................................................................71
Unhealthy Coping Strategies..........................................................................................................72
What You Can and Cannot Control in Life......................................................................................73
What Kind of Day are You Having?.................................................................................................74
Bad Day Self-Care...........................................................................................................................75
Areas of Control..............................................................................................................................76
Building Sources of Strength: Stress Management Skills............................................................77
Is Stress Getting to You?.................................................................................................................78
Stress Management Checklist.........................................................................................................79
Stress Relief Activities......................................................................................................................80
Courage..........................................................................................................................................81
Developing Courageous Thoughts: Making Your Courage Muscles Stonger.................................82
Understanding Beliefs About Courage...........................................................................................83
Boundaries......................................................................................................................................84
Building Sources of Compassion.....................................................................................................85
A Letter of Self-Compassion...........................................................................................................86
Sources of Inspiration.................................................................................................................87
Sources of Strength and Inspiration................................................................................................88
Sources of Support: Gratitude....................................................................................................89
Building Gratitude...........................................................................................................................90
Gratitude Search.............................................................................................................................91
Gratitude Exercise: 3 Good Things.................................................................................................92
Sources of Hope..............................................................................................................................93
Sources of Kindness........................................................................................................................94

7. 7
Sources of Strength: A Creative Wellness Workbook, 2nd Edition
Managing Your Mental Wellness: Self-Care................................................................................95
My Self-Care Plan............................................................................................................................96
Daily Mind Body Spirit Checklist.....................................................................................................97
Building Coping Skills: Breathing Exercises....................................................................................98
Self-Care Checklist..........................................................................................................................98
International Reviews................................................................................................................101
International Review of Mental Wellness Resources.....................................................................102
Helpful Resources & References...............................................................................................104
Resource List.................................................................................................................................105
24/7 Help......................................................................................................................................106
References.....................................................................................................................................107
Youth Mental Health Reality: The Difference We Can Make.........................................................108
Youth Mental Health Reality: References......................................................................................109
Building Sources of Strength & Resilience: Workbook Reflections...............................................110

8. 8 All content Copyright © Sheryl Boswell 2023. All rights reserved. You may not copy, reproduce, distribute,
transmit, or in any other way exploit any part of copyrighted materials without the prior written permission from YMHC.
Brain Power

9. 9
Sources of Strength: A Creative Wellness Workbook, 2nd Edition
Your Brain
The brain is the most complex and the most important organ in the human body.
It produces our every thought, action, memory, feeling and experience of the world.
The brain weighs around 1.4 kilograms or 3 pounds. It contains approximately one hundred billion
nerve cells or neurons. No two brains are alike. It is in the brain where memories are stored, habits
learned, and personalities shaped.

10. 10 All content Copyright © Sheryl Boswell 2023. All rights reserved. You may not copy, reproduce, distribute,
transmit, or in any other way exploit any part of copyrighted materials without the prior written permission from YMHC.
Understanding the Brain
Daniel Siegel, MD, is a clinical professor of psychiatry at the UCLA School of Medicine, founding
co-director of the UCLA Mindful Awareness Research Center, and the executive director of the
Mindsight Institute.
His approach to emotional dysregulation is referred to as “flipping the lid”. He talks about parts of
the brain in an easy to understand manner to help us understand how to manage intense emotions
and stress responses.
Survival Brain
Sensation
Autonomic
functions
Survival strategies:
fight, flight, freeze,
submit & collapse
Emotional Brain
Expression/
regulation of
feeling
Memories
Relationships/
attachment
Amygdala
Smoke alarm
Thinking Brain
Critical thinking
Problem solving
Planning
Creativity
Beliefs
Impulse control
Offline Brain
Survival brain in
control
Autonomic
functions
Not able to access
the thinking brain
HAND BRAIN MODEL
Dr Daniel Siegal

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