Mental Wellness Workbook 3 workbooks in 1 workbook Sources of Support Sources of Strength Beneath the Surface Self-Assessment Helpful Resources

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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 2023
Although every effort has been made to ensure that the information in this book was correct at
publishing 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
Designed by Rita Bruno-Gallo
ISBN 978-1-7773449-4-8

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Mental Wellness Workbook: 3-in-1, 2nd Edition
Introduction
This mental wellness journal workbook provides creative opportunities for expression, reflection, and
self and emotional awareness, with prompts to help you go beneath the surface.
By providing mental wellness tools to all students, we normalize the conversation on mental health
and wellness, increase access to mental wellness protective factors, and strengthen the message that
mental health belongs to all of us.
1. What is the Beneath the Surface Creative Journal Workbook?
• It’s an interactive, evidence, strength, and hope-based way of taking charge of your health,
wellness, education, life, and future
• It’s a way of being more aware of yourself
• It’s an exploration of the issues related to mental health and mental wellness
• It’s a way of going beneath the surface to understand how what happens to us has an
impact on our body, mind, and spirit
2. What is the Sources of Support Workbook?
• It’s an interactive, evidence, strength, and hope-based way of understanding your mental
wellness protective factors and supports and taking action to create stronger supports
• It’s a way of being more aware of your feelings, mood, body responses, stressors, activity
level, healthy habits, sleep patterns, internal messaging, and thoughts
• It’s a way of getting information to create a mental wellness action plan and wellness
resource list
• It’s a way of understanding how what happens to us has an impact on our body, mind, and spirit
• It’s a way of taking charge of your life, mental health and wellness, education, and future
• It’s a way of feeling connected to the support in your school and in your local community
This interactive mental wellness workbook on sources of support focuses on ways to build a life that
supports you!
3. 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?

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Mental Wellness Workbook: 3-in-1, 2nd Edition
Table of Contents
Beneath the Surface: A Creative Journal Workbook,
2nd Edition...................................................................... 12
Welcome.................................................................................................13
How to Use Your Journal................................................................................15
The Benefits of Journaling.............................................................................16
The Iceberg Theory.................................................................................17
Mental Health Icebergs...........................................................................19
Youth Mental Health Iceberg Reality in Canada.............................................21
The Health Iceberg.........................................................................................22
Mental Health Treatment Iceberg...................................................................23
Stigma Iceberg................................................................................................................................25
Cost of Mental Health Challenges and Disabilities.........................................................................26
Mental Health Campaigns...............................................................................................................27
Masking (or Hiding) Mental Health Challenges...............................................................................28
Anxiety Disorders............................................................................................................................29
School-Induced Anxiety..................................................................................................................30
Depression......................................................................................................................................31
Neurodivergence: Learning Challenges and Differences................................................................32
Eating Disorders..............................................................................................................................33
Substance Use Disorders.................................................................................................................34
Bullying Iceberg..............................................................................................................................35
Covid19 Mental Health and Wellness.............................................................................................36
Emotional Health Icebergs..........................................................................................................37
Iceberg Feelings..............................................................................................................................38
Sadness Iceberg..............................................................................................................................39
Anger Iceberg.................................................................................................................................40
Anxiety Iceberg...............................................................................................................................41
Core Emotions Iceberg...................................................................................................................42
Challenging Behaviors Iceberg.......................................................................................................43
Know Your Triggers.........................................................................................................................44
Self-Awareness............................................................................................................................45
How Woud You Describe Yourself?.................................................................................................46
This is Me........................................................................................................................................47
Finish the Sentences to Describe Yourself......................................................................................48
10 Words.........................................................................................................................................49
Who is in Your Circle?......................................................................................................................57
Defining Compassion......................................................................................................................58
Compassionate Action: What to Say...............................................................................................59
Mental Health Safety.......................................................................................................................60
How to Show Empathy....................................................................................................................61

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.
Affirmation Station..........................................................................................................................62
Compliments...................................................................................................................................63
Complimenting Someone...............................................................................................................64
Coping Skills and Strategies.......................................................................................................65
Gratitude Practice...........................................................................................................................66
What are TGT (Three Good Things)?..............................................................................................67
Laughter..........................................................................................................................................68
Good Days......................................................................................................................................69
Bad Days.........................................................................................................................................70
Chill Pill............................................................................................................................................71
My Rant...........................................................................................................................................72
“Worry Thoughts”...........................................................................................................................73
What is Giving You Stress?..............................................................................................................73
Overcoming Obstacles....................................................................................................................74
My Obstacle Story...........................................................................................................................75
Dealing with Adversity....................................................................................................................77
Triumphs and Proud Moments........................................................................................................78
Maze................................................................................................................................................79
Hand Breathing...............................................................................................................................80
A Self-Care Plan..........................................................................................................................81
The Self-Care Iceberg.....................................................................................................................82
My Self-Care Plan............................................................................................................................83
My Self-Care Tool Kit.......................................................................................................................84
Fill Your Emotional Cup...................................................................................................................85
Have Fun.........................................................................................................................................86
Happiness Iceberg..........................................................................................................................87
Happiness Chemicals......................................................................................................................88
Music for Mental Health..................................................................................................................89
Getting Professional Support.....................................................................................................90
Talk Therapy....................................................................................................................................91
Therapeutic Approaches.............................................................................................................92
Cognitive Behavioral Therapy (CBT)...............................................................................................93
Cognitive Behavioral Therapy (CBT) Model....................................................................................94
Negative Thoughts..........................................................................................................................95
Getting Rid of Negative Thoughts and Feelings............................................................................96
Getting Rid of “Should”..................................................................................................................97
Ways to Manage Anxious Thoughts................................................................................................98
Dialectical Behavior Therapy (DBT).................................................................................................99
Dialectical Behavior Therapy (DBT): Sources of Strength.............................................................100
Becoming Conscious of Your 3 States of Mind.............................................................................101

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Mental Wellness Workbook: 3-in-1, 2nd Edition
DBT Coping Strategies.............................................................................................................102
How to Take Your Mind off Problems............................................................................................103
Distraction Strategies....................................................................................................................104
DBT Goals and Benefits................................................................................................................105
DBT Skills: Wise Mind Accepts......................................................................................................106
ACCEPTS in Action.......................................................................................................................107
Community Care.......................................................................................................................108
Building Societal Wellness............................................................................................................109
Ways to Make a Difference in Our World......................................................................................110
Kindness Matters...........................................................................................................................111
Rays of Sunshine............................................................................................................................112
You’ve Done a Great Job!.............................................................................................................113
Mental Wellness Iceberg...............................................................................................................114
Sources of Support: A Workbook for Building Mental
Wellness Protective Factors, 2nd Edition...................... 115
Understanding Mental Wellness ...........................................................116
What is Mental Wellness? ............................................................................117
Defining Your Rays of Wellness ...................................................................118
What is Mental Health?................................................................................119
What are Mental Health Challenges and Disabilities?..................................120
Self and Emotional Awareness .............................................................121
Understanding Mental Wellness Protective Factors ....................................122
What are Your Protective Factors? ...............................................................123
Building Self-Awareness ...........................................................................................................124
Describing Yourself .......................................................................................................................125
Describing Your Feelings ..............................................................................................................126
Body Awareness ......................................................................................................................127
Mood Tracking .........................................................................................................................129
Understanding Your Values.......................................................................................................131
Values............................................................................................................................................132
Language About Mental Health ...............................................................................................133
Language Matters ........................................................................................................................134
Diversity in Language ..............................................................................................................135
Describing People ........................................................................................................................136
Our Humanity Unites Us ...............................................................................................................137

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.
People First Language .............................................................................................................138
Understanding People First Language .........................................................................................139
Identify First Language .................................................................................................................140
Symptoms Awareness .............................................................................................................141
Symptoms Awareness Checklist ...................................................................................................143
Warning Signs...............................................................................................................................144
Warning Signs Checklist................................................................................................................145
Mental Wellness Protective Supports ......................................................................................146
Identifying Your Protective Supports ............................................................................................147
Building Your Personal Support Team: Secondary School ...........................................................148
Sample Job Descriptions for School Support Professionals .....................................................150
Position: Social Worker/Attendance Counselor............................................................................151
Position: Attendance Counselor....................................................................................................153
Position: Psychologist....................................................................................................................154
Position: Child and Youth Terapist.................................................................................................156
Position: Child and Youth Workers................................................................................................158
Position: Mental Health Therapist.................................................................................................159
Post-Secondary School Supports & Resources .........................................................................160
Building Your Personal Support Team: Post-Secondary ...............................................................161
Community Supports & Resources ...........................................................................................162
Mental Health Services in Your Community .................................................................................163
Health Care Providers ...................................................................................................................165
Possible Education Accommodations in Secondary & Post-Secondary Schools .......................166
Secondary School Educational Accommodations ........................................................................167
Post-Secondary Education Accommodations ..............................................................................171
Finding the Right Fit in Talk Therapy........................................................................................173
Requesting Support: Calling a Crisis Line ................................................................................176
Calling for Mental Health Support................................................................................................177
Example Dialogue.........................................................................................................................178
Understanding & Managing Stress...........................................................................................179
Stress: What is it? .........................................................................................................................180
Stress Tracker.................................................................................................................................181
Stress Can Be Positive or Negative ..............................................................................................182
Stress Check..................................................................................................................................183
Stress Management.......................................................................................................................184
Creating a Mental Wellness Action Plan...................................................................................185
Creating Your Mental Wellness Action Plan..................................................................................186

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Mental Wellness Workbook: 3-in-1, 2nd Edition
Your Mental Wellness Action Plan ................................................................................................187
Creating a Mental Wellness Action Plan.......................................................................................191
Supporting Self & Others.........................................................................................................192
Walking in Your Friend’s Shoes .....................................................................................................193
Walking in Someone Else’s Shoes.................................................................................................194
Defining Your Support Network...............................................................................................195
Your Support Network ..................................................................................................................196
The Support Around Me...............................................................................................................197
DIY Self-Care Stress Relievers...................................................................................................198
Stress Balls ....................................................................................................................................199
Simple Slime Recipe .....................................................................................................................200
Bath Bomb Recipe........................................................................................................................201
Homemade Play Dough Recipe....................................................................................................202
DIY Candle Recipe........................................................................................................................203
Sources of Strength: A Creative Wellness Workbook, 2nd
Edition.......................................................................... 204
Brain Power..........................................................................................205
Your Brain.....................................................................................................206
Understanding the Brain..............................................................................207
Upstairs and Downstairs Brain......................................................................208
Respect the Brain.........................................................................................209
Personal Strength.................................................................................210
Defining Strength.........................................................................................211
What Makes You Strong?.............................................................................212
How are You Strong Like a Tree?..................................................................213
Signs of Strength..........................................................................................214
Managing Negative Thoughts...................................................................................................215
Reframing: Creating Positive Thoughts.........................................................................................216
Challenging One Negative Thought.............................................................................................217
Dealing with Difficult Situations....................................................................................................218
Catastrophe Scale.........................................................................................................................219
Challenging Anxious Thoughts and Feelings................................................................................220
Building Self-Awareness............................................................................................................221
Describe Yourself: A Self-Portrait in Words...................................................................................222
Brain Dump Exercise.....................................................................................................................225
Personal Strengths.........................................................................................................................226
Strengths in Action: S.T.A.R...........................................................................................................228

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.
Describing Yourself: Personality....................................................................................................229
Recognizing Your Skills..................................................................................................................230
Describing Your Skills....................................................................................................................231
Your Journey.................................................................................................................................232
Finding Your Passions and Purpose...............................................................................................233
Using Motivators...........................................................................................................................234
Strength Exploration.....................................................................................................................235
Your are Enough!...........................................................................................................................236
Reading Body Language...............................................................................................................237
All About You................................................................................................................................238
Emotional Awareness....................................................................................................................239
Handling a Difficult Situation.........................................................................................................240
Handling Intense Emotions...........................................................................................................241
Emotional Zones...........................................................................................................................242
Zones Reflection............................................................................................................................243
Green Zone Skills..........................................................................................................................244
The Power of “For Now”...............................................................................................................245
Reflections.....................................................................................................................................246
The Resilience Plan........................................................................................................................247
Building Sources of Strength: Dealing with Adversity..............................................................248
What is Adversity?.........................................................................................................................249
Dealing with Obstacles.................................................................................................................250
Interview Someone........................................................................................................................251
Interview Questions and Answers.................................................................................................252
Ways Successful People Push Through Adversity.........................................................................253
Building Skills in Resilience...........................................................................................................254
Reflections on Resilience in Your Life............................................................................................255
Bounce Back Skills.........................................................................................................................257
Building Sources of Strength: Problem Solving........................................................................258
Fear...............................................................................................................................................259
Managing Big Feelings (Before You Erupt)...................................................................................260
Problem Solving: Working Through a Problem.............................................................................261
Next Time:.....................................................................................................................................262
The I-D-E-A-L Problem Solving Model..........................................................................................263
Problem Solving is a Process.........................................................................................................264
Feelings and Thoughts..................................................................................................................265
Building Sources of Strength: Coping Skills..............................................................................266
Coping Skills Checklist..................................................................................................................267
Healthy Coping Strategies............................................................................................................268
Unhealthy Coping Strategies........................................................................................................269
What You Can and Cannot Control in Life....................................................................................270
What Kind of Day are You Having?...............................................................................................271

11. If you've enjoyed this preview and are eager to delve deeper into this
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