This sheet draws on ideas consistent with Cognitive Behavioral Therapy (CBT). A coping thought is a realistic sentence you prepare while you're steady, for a hard moment you know is coming. Not a pep talk — a true sentence you'll actually believe when you need it.
| The hard moment | Evenings on the unit, when it gets quiet. |
|---|---|
| Coping thought | "It's the quiet talking. I've gotten through every one of these evenings so far." |
| Why it works | It's true, in his own words — no forced cheer. |
One moment and one sentence is a full plan. Fill in whatever feels okay; circling is plenty.
1. Mark one hard moment that keeps coming back — a pattern is enough. first thing in the morning after a hard phone call quiet evenings when plans change
Or in your own words:
2. Pick a sentence that feels true for that moment — mark one, or write your own:
"I've gotten through this moment before."
"Right now my only job is the next hour."
"This feeling is strong, and it passes."
3. Quick test. Mark any that fit your sentence. I actually believe it it's short enough to remember
That's a real plan: one moment, one true sentence. If you'd like, share this page with staff or bring it to your next group.