CBT Bootcamp Curriculum Teacher Resource CBT Bootcamp Curriculum
10-Week Tier 2 Mental Wellness Program • High School Focus
Series Overview
Purpose & Approach
Linking each week’s lesson plan to its corresponding slide deck streamlines lesson delivery, ensures consistency, and helps teachers follow the intended flow. This program focuses on identifying and reframing thoughts, managing emotions, and engaging in healthy behaviors.
Series Preparation
• Print and assemble all weekly handouts, trackers, and slide decks.
• Prepare any guided-script printouts for relaxation/mindfulness.
• Review each week’s flow and matching slides to anticipate student questions.
• Arrange seating for pair and small-group work.
Logistics
Time
10 sessions × 30 minutes
Audience
High School Students
Objective
Embed slide deck references into each weekly lesson so teachers can easily launch their slides during class.
Weekly Roadmap
Week 1 CBT Foundations
Use the Week 1 Slides to guide today’s session.
Cycle Infographic TFB Worksheet
Introduce the Thought–Feeling–Behavior cycle. Interactive activities include a quick quiz, journal prompt, and role-play.
Week 2 Tracking Automatic Thoughts
Use the Week 2 Slides for visual prompts.
Thought Record Sheet
Introduce the Thought Record: situation, automatic thought, emotion, behavior. Identify distortions in sample thoughts.
Week 3 Cognitive Restructuring
Follow along with the Week 3 Slides.
Teach distortion types (all-or-nothing, catastrophizing, etc.). Practice reframing one belief from their thought record.
Week 4 Behavioral Activation
Refer to the Week 4 Slides.
Activation Tracker
Explain how activity level influences mood. Brainstorm uplifting activities (social, creative, physical).
Week 5 Graded Exposure
Use the Week 5 Slides.
Hierarchy Worksheet
Define avoidance and the purpose of exposure. Students present a 5-step hierarchy and get feedback.
See Weekly Lessons for full details (Weeks 6-10)
Master Your Mind Lesson Plan Master Your Mind
Lesson Plan • Week 1: CBT Foundations
30 Minutes
Objective
Introduce 9th graders to the CBT model by exploring the link between thoughts, feelings, and behaviors, and practicing cognitive restructuring to reframe negative thoughts.
Why This Matters
Building awareness of thought–feeling–behavior patterns helps students manage stress, improve emotional regulation, and lays the groundwork for the 10-week CBT series.
Preparation
Print CBT Overview Infographic and Thought-Feeling-Behavior Worksheet.
Gather Emotion Cards, Whiteboard Markers, and Pens.
Review session flow and slides (10 mins prep).
Required Materials
Infographic TFB Worksheet Emotion Cards Markers & Whiteboard
Instructional Steps
Min 05
Introduction to CBT
Welcome students and outline today’s goals: understand how thoughts influence feelings and behaviors.
Display **CBT Overview Infographic** on the board.
Walk through each section of the infographic, pausing to clarify key terms.
Min 15
Worksheet Activity
Distribute **Thought-Feeling-Behavior Worksheet** and Emotion Cards.
In pairs, students identify one negative thought they’ve experienced, note the associated feeling, and the resulting behavior.
Circulate to support and prompt deeper connections as needed.
Min 07
CBT Technique Practice
Introduce **cognitive restructuring**: question evidence for negative thoughts and generate alternatives.
Have each pair choose one worksheet example and practice reframing the thought.
Invite pairs to share original vs. reframed thoughts and discuss emotional impact changes.
Min 03
Reflection and Closing
Lead brief discussion: How did reframing your thought change how you felt?
Emphasize that this technique can be used whenever negative thoughts arise.
Encourage students to apply cognitive restructuring throughout the week.
Master Your Mind Slides CBT Bootcamp: Week 1
Master Your
Mind
Foundations of Cognitive Behavioral Therapy: Understanding the Thought–Feeling–Behavior Cycle
Slide 1 / 10
Today's Goals
Connect Your Brain
Understand the link between mental health and brain function.
Explore the Cycle
Identify how Thoughts, Feelings, and Behaviors interact.
Take Action
Practice noticing these patterns in your own life.
Video: Mental Health is Brain Health
Teacher: Please insert video URL here
[Mental Health is Brain Health]
Discussion: Did anything surprise you about how the brain and mind connect?
The CBT Cycle
Thought
Feeling
Behavior
Notice how each part influences the next in a continuous loop.
Quick Quiz: True or False
1. A thought has no impact on how we behave.
2. Feelings always come before thoughts.
3. Changing a thought can change our mood.
Hold up "T" or "F" for each!
Journaling
"Describe a recent situation where you noticed a thought, a feeling, and a behavior."
What was the thought?
How did you feel?
What did you do next?
Role-Play: The Guessing Game
Student A
Shares a negative or neutral thought aloud.
"I'm not going to understand this math homework."
Student B
Identifies the likely feeling and behavior that follows.
Feeling: "Anxious / Defeated"
Switch roles after one example!
Worksheet: Part A
Complete Section A on your handout:
1 Describe a Negative Thought
2 Note the Associated Feeling
3 Identify the Resulting Behavior
Debrief & Reflection
What did you notice about your own patterns?
How might awareness help you next time?
Practice noticing this cycle all week!
Coming Soon
Next Session: Tracking Thoughts
We'll learn to log and examine your own thoughts like a detective.
CBT Overview Infographic Reading Cognitive Behavioral Therapy
Understanding the Cycle of Change
CBT is a structured approach to understand how your Thoughts , Feelings , and Behaviors are connected. By learning this cycle, you can identify unhelpful thoughts and replace them with more balanced ones.
The CBT Cycle
🧠
Thought
"The ideas or beliefs in your mind."
❤️
Feeling
"The emotions you experience."
🏃
Behavior
"The actions you take."
Loops back to Thought
How to Practice
1
Identify the Thought: Notice what you say to yourself.
2
Notice the Feeling: Check your emotional reaction (anxiety, frustration).
3
Observe Behavior: See what you do next (avoid class, fidget).
4
Question the Thought: Ask for evidence. Is there another way to look at it?
5
Reframe: Create a balanced, realistic thought.
Example Scenario
Situation: Giving a Presentation
Unhelpful: "I'll mess up and everyone will laugh."
Feeling: Nervous • Behavior: Rushes speech
Reframed Thought
"I am prepared. If I make a mistake, I can recover. My classmates want me to do well."
Result: Calmer • Clearer speech • Eye contact
Pause & Breathe
Collect Evidence
Building Stronger Habits
Thought Feeling Behavior Worksheet Student Activity CBT Bootcamp
Week 1 Worksheet
Name
Date
Thought–Feeling–Behavior
Reflect on a situation where you experienced a negative thought. Fill in the sections below to identify the thought, the feeling it triggered, and the behavior that followed.
Part A: Your First Example
1. Negative Thought
2. Feeling (use vocabulary if helpful)
3. Behavior (what you did next)
Part B: A Second Situation
1. Negative Thought
2. Feeling
3. Behavior
Part C: Reflection
How did your negative thought influence your feeling and behavior? Write a brief summary below:
Emotional Vocabulary List
Happy: joyful, content, pleased
Sad: down, sorrowful, disappointed
Angry: irritated, frustrated, resentful
Anxious: nervous, worried, uneasy
Calm: relaxed, peaceful, serene
Confident: assured, positive
Embarrassed: awkward, self-conscious
Excited: enthusiastic, eager, thrilled
Bored: uninterested, dull, apathetic
Overwhelmed: stressed, swamped
Use these words (and their synonyms) to help describe your emotions precisely.
Thought Record Sheet Student Activity CBT Bootcamp
Week 2: Thought Record
Name
Date
Automatic Thought Record
Use this sheet to log your thoughts as they happen. Notice the situation, the thought itself, and the emotion it triggers.
Entry #1
1. Situation
Who were you with? What were you doing?
2. Automatic Thought
What exactly went through your mind?
3. Emotion
Intensity
(0-100)
4. Behavior
What did you do next?
Evidence FOR
Evidence AGAINST
Entry #2
1. Situation
2. Automatic Thought
3. Emotion
Intensity
4. Behavior
Evidence FOR
Evidence AGAINST
Use these responses in Week 3's reframing exercises.
Week 2 Slides Tracking Thoughts Presentation CBT Bootcamp: Week 2
Tracking
Thoughts
Becoming a detective of your own mind: Introducing the Thought Record Sheet.
Slide 1 / 11
Today's Mission
Watch “Rethinking Thinking” to see how thoughts shape reality.
Learn to use the Thought Record Sheet to log experiences.
Practice spotting distortions in common thoughts.
Video: Rethinking Thinking
Teacher: Insert "Rethinking Thinking" Video
Think about: How often do you notice your automatic thoughts?
Quick Review
🧠
Thought
❤️
Feeling
🏃
Behavior
Tracking thoughts is the first step to changing the loop.
The Thought Record Sheet
1
Situation
2
Automatic Thought
3
Emotion & Intensity
4
Behavior
"Like a detective, we log exactly what happened, what we thought, how strong the feeling was (0-100), and what we did next."
Quiz: Spot the Distortion
“If I don’t get an A, I’m a total failure.”
“Everyone thinks I’m boring.”
“I can never do anything right.”
What "Thinking Traps" are these?
Today's Reflection
"Write down one automatic thought you noticed today."
The Thought
The Feeling
The Action
Detective & Suspect
Partner A: Suspect
Acts out a brief, stressful scenario.
Partner B: Detective
Listens and "catches" the automatic thought.
Paired Practice
Complete a new entry on your Thought Record:
Choose a specific situation
Write the automatic thought
Rate the intensity (0-100)
Pro Tip
Try to find one piece of evidence against the thought.
What did you learn?
"How does tracking thoughts change how you see your day?"
Your Assignment: Log 3 thoughts this week.
Week 3 Slides Cognitive Restructuring Presentation CBT Bootcamp: Week 3
Rewiring
Traps
Identifying common cognitive distortions and practicing the art of the reframe.
Slide 1 / 12
Today's Goals
Watch “How to Deal with Negative Emotions” for daily techniques.
Identify 6 common thinking traps (distortions).
Practice Cognitive Restructuring to reframe thoughts.
Video: Handling Negative Emotions
Teacher: Insert Video URL
[Daily Proven Techniques]
Common Thinking Traps
1. All-or-Nothing
Seeing things in black and white. "If I'm not perfect, I failed."
2. Catastrophizing
Assuming the absolute worst will happen.
3. Mind Reading
Assuming you know what others are thinking about you.
4. Should Statements
Using "musts" and "shoulds" to pressure yourself.
Quick Poll
Which thinking trap do you notice most often in your own mind?
Catastrophizing
Mind Reading
Shoulds
Raise your hand for your top trap!
Journal Reflection
"Reflect on a time you used your top distortion recently."
• What was the situation?
• What did you think?
• How did it make you feel?
Small-Group Challenge
1
Share a distorted thought.
2
Teammates name the trap.
3
Teammates suggest a reframe.
Paired Reframing
Grab your Thought Record and follow these steps:
Identify the distortion
List evidence FOR & AGAINST
Write a balanced replacement
Goal
"Notice how your feeling shifts when the thought becomes more realistic."
The Shift
"How did your balanced thought shift your emotion?"
Remember: You are the investigator of your own mind.
Week 4 Preview
Action Boost
We'll learn to boost mood by scheduling activities that make us feel good.
Behavioral Activation Tracker Student Activity CBT Bootcamp
Week 4: Action Boost
Name
Week Of
Behavioral Activation Tracker
Plan and record activities to see how they impact your mood. Aim for a mix of Physical, Social, Creative, and Relaxing tasks.
Day / Time
Activity & Category
Predicted Mood
Actual Mood
1-10
1-10
Reflection: How did this affect your energy?
Reflection: What did you notice before/after?
Summary Reflection
1. Which activity uplifts you the most and why?
2. How will you schedule this next week?
Pro Tip
"Review your entries daily. Notice the patterns. If an activity consistently boosts your mood, make it a non-negotiable part of your week."
Week 4 Slides Behavioral Activation Presentation CBT Bootcamp: Week 4
Action
Boost
Discovering how planned activities can shift your mood and fuel your energy.
Slide 1 / 10
Today's Objectives
Learn the science of Behavioral Activation .
Brainstorm activities that actually lift your mood .
Commit to a plan using the Action Tracker .
Video: Exercise and the Brain
Teacher: Insert Video URL
[Science of Movement & Mood]
What is Behavioral Activation?
The Concept
Doing things that bring joy or achievement even when you don't feel like it.
The Cycle
Activity → Sense of Mastery → Improved Mood → More Energy.
Mood-Boosting Categories
🏃
Physical
Walk, sports, dancing, stretching.
👋
Social
Call a friend, grab coffee, group game.
🎨
Creative
Drawing, music, cooking, writing.
🧘
Relaxing
Reading, warm bath, meditation.
Scenario Quiz
🏠
"Feeling restless and stuck at home..." What category?
😔
"Feeling lonely or disconnected..." What category?
🤯
"Feeling high-stress or overwhelmed..." What category?
Recall & Reflect
"Think of a time last week when you felt low. What did you do? How did it help—or not help?"
What is one activity you want to try next time?
Setting Your Schedule
Grab your Action Tracker:
Pick 2–3 activities for the week.
Assign a Day & Time for each.
Predict how you'll feel (1–10).Commit to the plan!
Commit to the Boost
"Which activity will you try first?"
Small actions lead to big mood shifts.
Coming Up Next
Facing Fears
We'll learn about Graded Exposure —facing fears step-by-step to build unstoppable confidence.
Exposure Hierarchy Worksheet Student Activity CBT Bootcamp
Week 5: Facing Fears
Name
Date
Exposure Hierarchy Ladder
Break your fear into manageable steps. Start with the least scary version and move toward the most challenging. Rate your SUDS (Subjective Units of Distress) from 0–100 for each.
Step 05
Description of Exposure (Most Scared)
SUDS
0-100
Step 04
Step 03
Step 02
Step 01
Description of Exposure (Least Scared)
SUDS
0-100
Planning & Coping
What challenges might come up?
How will you handle them?
Remember
"Avoidance keeps anxiety alive. Exposure teaches your brain that you can handle the situation. Repeat each step until your anxiety naturally drops by at least half."
Week 5 Slides Graded Exposure Presentation CBT Bootcamp: Week 5
Facing
Fears
Breaking the avoidance cycle: Introducing the power of Graded Exposure.
Slide 1 / 12
Today's Goals
Learn how Avoidance keeps anxiety alive.
Build your 5-step Fear Ladder (Hierarchy).
Practice planning small exposures to build confidence.
Video: Panic Prevention
Teacher: Insert Video URL
[What Causes Panic Attacks & How to Prevent Them]
What is Graded Exposure?
Start Low, Go Slow
Facing fears in small, manageable chunks rather than all at once.
Habituation
Staying in a situation until your brain realizes the danger is gone.
Fear ➔ Confidence
"Avoidance is a short-term fix with a long-term cost. Exposure is a short-term cost with a long-term fix."
The Fear Ladder
Goal: Full Exposure (Step 5)
Moderate Challenge (Steps 2-4)
Start: Least Scary (Step 1)
We use SUDS (0-100) to rate how scary each step feels.
Common School Fears
🎤
Public Speaking
📝
Test-Taking
🤝
Talking to Strangers
Which one makes you the most anxious?
Exposure Quiz
"Facing your fear all at once is the best way to start." TRUE or FALSE?
"Starting small builds confidence faster." TRUE or FALSE?
"Skipping steps can actually increase anxiety." TRUE or FALSE?
Your Focus
Identify one fear you want to tackle.
• What is the situation?
• Rate your current anxiety (0–100).
Example: "Asking a question in class." SUDS: 75.
Building the Ladder
In pairs, work on the Exposure Hierarchy:
Pick a fear situation.
List 5 graded steps from 1 (easy) to 5 (hard).
Assign a SUDS rating to each step.
Add planning notes for success.
The Reality Check
"Share Steps 1 & 2 with your partner. Are they challenging yet doable?"
Relaxation Mindfulness Scripts Teacher Resource Relaxation & Mindfulness Scripts
CBT Bootcamp • Teacher Facilitation Guide
Lesson 6 Resource
Instructions
These scripts guide students through two calming practices: a full-body scan to release tension and box breathing to steady the breath. **Read slowly**, pausing for 2–3 seconds at each step to allow students to fully experience the sensation.
Guided Body-Scan
“Sit or lie down comfortably. Close your eyes if you feel safe doing so. Take one deep breath in through your nose… and let it out through your mouth.”
Progression
1. Toes: Wiggle them. Notice tension. Inhale, gather it. Exhale, let it melt.
2. Feet & Ankles: Inhale, gather tightness. Exhale, release and soften.
3. Calves: Inhale, sense any holding. Exhale, let it go.
4. Thighs: Inhale, collect tension. Exhale, allow muscles to relax.
5. Abdomen: Inhale, fill your belly. Exhale, loosen and release.
6. Shoulders: Inhale, draw in calm. Exhale, drop your shoulders.
“Finally, rest your attention on your **whole body**, feeling it heavy, calm, and supported. Take two more deep, slow breaths. When you’re ready, gently return awareness to the room.”
Box Breathing
Hold (4)
Exhale (4)
Hold (4)
Inhale (4)
The Routine
1. Sit tall, feet flat. Hand on belly.2. Inhale through nose for 4 (1...2...3...4).3. Hold at the top for 4 (1...2...3...4).4. Exhale through mouth for 4 (1...2...3...4).5. Hold at the bottom for 4 (1...2...3...4).
Repeat each cycle 3–5 times for maximum effect.
Week 6 Slides Relaxation Mindfulness Presentation CBT Bootcamp: Week 6
Finding
Calm
Mastering the art of relaxation and mindfulness to settle the nervous system.
Slide 1 / 10
Today's Focus
Watch the “Deep Breathing” demonstration.
Practice a guided Body-Scan to release tension.
Learn and use Box Breathing in pairs.
Video: Deep Breathing
Teacher: Insert Deep Breathing Video
The Body-Mind Link
Muscle Tension
Tension sends "alert" signals to the brain, keeping you stressed.
Physiological Calm
Relaxing the body forces the mind to follow. It's biological!
Interactive Practice
Guided Body-Scan
"Close your eyes... breathe deeply... and focus only on the physical sensations as we move through each muscle group."
The 4-4-4-4 Box
HOLD
EXHALE
HOLD
INHALE
• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
Quick Matching
1. Body-Scan
2. Box Breathing
3. Mindfulness
A. Focuses mind on the "Now"
B. Rhythmic breathing rhythm
C. Interrupts muscle tension
Self-Check
"How did your body feel BEFORE vs. AFTER?"
Before
After
Which tool fits you?
"Not every tool works for every person. Which one felt most helpful today?"
When will you practice this again?
Coming Up Next
Exploring Core Beliefs
We'll look beneath the surface to find the Core Beliefs that drive your automatic thoughts.
Core Beliefs Exploration Worksheet Student Activity CBT Bootcamp
Week 7: Deep Roots
Name
Date
Core Beliefs Exploration
Core beliefs are the "deep roots" of our thinking. They are fundamental assumptions we have about ourselves, other people, and the world.
Step 1: Identify a Belief
Choose a common core belief that sometimes affects you (e.g., "I'm not good enough," "I must be liked by everyone," or "The world is unsafe").
"
"
Step 2: Trace the Origins
Where did this belief begin? (Consider family messages, early school experiences, or specific events).
Step 3: Effects Today
How does this belief influence your automatic thoughts and behaviors in daily life?
Step 4: Detective Work
Evidence FOR this belief
Evidence AGAINST this belief
Step 5: Developing a Balanced Belief
Create a new belief that is more realistic, kind, and helpful. (e.g., "I have strengths and areas to grow," "Some people like me, and that's enough").
New Direction
Week 7 Slides Core Beliefs Presentation CBT Bootcamp: Week 7
Deep
Roots
Uncovering Core Beliefs: The hidden rules that shape your thoughts and world.
Slide 1 / 11
Today's Objectives
Watch “Intrusive Thoughts & Mindfulness” to understand mental noise.
Identify your own Core Beliefs and schemas.
Challenge and reframe deep assumptions in role-play.
Video: Intrusive Thoughts
Teacher: Insert Video URL
[Intrusive Thoughts and Mindfulness]
What are Core Beliefs?
Deep Assumptions
Fundamental rules about yourself, others, or the world. (e.g., "I'm unlovable")
The Root
They drive your automatic thoughts and emotional reactions every day.
Digging Deeper
Using your Core Beliefs Worksheet:
Identify a Core Belief you hold.
Trace its origins (Who or what influenced it?).
List evidence for and against the belief.
Note its current effects on your life.
Small-Group Mapping
Map Origins
Where did this rule come from? Family? School? A specific event?
Map Effects
How does it show up in your thoughts and actions TODAY?
True or False?
1. Core beliefs change on a daily basis.
2. Automatic thoughts are reflections of underlying core beliefs.
3. Challenging one core belief can shift dozens of automatic thoughts.
Journaling
"Reflect on a recent situation. What core belief influenced your reaction?"
How did it shape your feelings and thoughts in that moment?
Challenging the Root
Partner A
Describes a situation driven by a core belief.
Partner B
Asks for evidence against that belief and helps reframe.
The Core Shift
"How did challenging the belief feel? What new perspective emerged?"
Questioning your rules builds freedom.
Week 8 Preview
Problem-Solving Skills
We'll learn a
Problem-Solving Worksheet Student Activity CBT Bootcamp
Week 8: Solver Skills
Name
Date
Structured Problem-Solving
When challenges feel overwhelming, breaking them down makes them manageable.
Step 1: Define the Problem
Be specific. What is happening? Who is involved? How does it affect you?
Step 2: Brainstorm Solutions
List at least 3 possible solutions. Don't judge them yet—just get ideas down.
Option A
Option B
Option C
Step 3: Evaluate Pros & Cons
Solution Pros (Upside) Cons (Downside) Option A Option B
Step 4: Choose & Action Plan
My Chosen Solution
Immediate Next Steps
Outcome Review (Check back later)
Did the solution work? What would you do differently next time?
Week 8 Slides Problem Solving Presentation CBT Bootcamp: Week 8
Solver
Skills
Taking control: Applying a structured 5-step model to tackle life's challenges.
Slide 1 / 11
Today's Mission
Watch “Tools for Managing Your Emotions” .
Learn the 5-Step Problem-Solving Model .
Apply the model in team challenges and reflect.
Video: Emotion Management Tools
Teacher: Insert Video URL
[Tools for Managing Your Emotions]
The 5-Step Model
01
Define
02
Brainstorm
03
Evaluate
04
Choose & Plan
05
Implement & Review
Solver Worksheet
Section 1: Problem
Section 2: Solutions
Section 3: Pros & Cons
Team Challenge
Select a hypothetical school problem (e.g., project stress) and solve it together!
Step Scramble
Put these in the correct order:
A. Evaluate Pros & Cons
B. Implement & Review
C. Brainstorm Solutions
D. Define the Problem
Personal Solver
"Write about a problem you solved recently."
• Which step in the model was hardest?
• How did CBT skills (like reframing) help?
The Toughest Step
"Take turns describing your toughest step to your partner. Offer one suggestion for next time."
Solvers are made, not born.
Structured Solutions
"How will using this approach change how you face stress daily?"
Practice makes problem-solving easier.
Week 9 Preview
Personal Toolkit
We'll compile your Top Strategies into a customized personal toolkit for life beyond bootcamp.
Coping Skills Planner Student Activity CBT Bootcamp
Week 9: Skill Toolkit
Name
Date
Personal Coping Skills Planner
Select the tools that work best for YOU. Create a concrete plan to use them when things get tough.
Part A: Common Stressors
Stressor 1
Stressor 2
Stressor 3
Part B: Select Your Strategies
Strategy Name
Why this helps me
Strategy Name
Why this helps me
Part C: Practice Schedule
Plan 1
Strategy
Day/Time
Specific Steps for Practice
Plan 2
Strategy
Day/Time
Specific Steps for Practice
Part D: Evaluate & Refine
What went well?
What challenges came up?
How will you refine your practice plan next week?
Week 9 Slides Personal Toolkit Presentation CBT Bootcamp: Week 9
Skill
Toolkit
Building your custom defense: Compiling your most effective CBT strategies.
Slide 1 / 11
Today's Focus
Watch “Grounding Techniques” to stay present.
Review all CBT Skills from the last 8 weeks.
Create your personal Coping Skills Planner .
Video: Grounding Techniques
Teacher: Insert Grounding Video
8 Weeks of Skills
01 Thought Cycle
02 Thought Tracking
03 Cognitive Restructuring
04 Behavioral Activation
05 Graded Exposure
06 Relaxation / Mindfulness
07 Core Beliefs
08 Problem-Solving
The Coping Planner
"Identify your top go-to strategies and plan exactly how you'll use them."
• List common stressors
• Choose 3–5 top strategies
• Schedule practice sessions
• Rate their effectiveness
Personalized. Practical. Powerful.
Class Toolkit Poster
THINK
Reframing, Records
FEEL
Breathing, Grounding
ACT
Activation, Exposure
SOLVE
5-Step Model
Place your sticky notes on the poster now!
Scenario Match
1. Feeling restless and unfocused during a boring lecture...
Best Tool? (Relaxation or Exposure?)
2. Overthinking a bad grade on a test...
Best Tool? (Thought Record or Activation?)
3. Avoiding eye contact in the hallway...
Best Tool? (Activation or Restructuring?)
My Top 3
"List your top 3 go-to strategies and why they work for you."
01
02
03
Coping Coach
"In pairs, describe a recent stressor. Your partner selects one strategy from your planner and walks you through it."
Mastering the tools for real life.
Ready for Action
"Which strategy will you try first this week? How will you remind yourself to practice?"
Small steps create lasting habits.
Relapse Prevention Plan Outline Student Activity CBT Bootcamp
Week 10: Future Proof
Name
Date
Relapse Prevention Plan
A blueprint for maintaining your progress, identifying early warning signs, and sustaining your mental wellness beyond the bootcamp.
1. Early Warning Signs
What do you notice when you start to feel overwhelmed or stuck? (e.g., withdrawing from friends, negative self-talk, trouble sleeping).
Thoughts
Feelings
Behaviors
2. My Go-To Strategies
List your top 3 most effective CBT tools.
01
02
03
3. My Support Network
Who can you call when you need support? (Friends, family, counselor, hotline).
Person / Resource
How they help
4. Maintenance Action Plan
What daily or weekly habits will you keep to stay mentally strong?
Daily Commitments
Weekly Check-Ins
Commit to the Process • Build Resilience • Small Steps Matter
Week 10 Slides Relapse Prevention Presentation CBT Bootcamp: Week 10
Future
Proof
Building resilience for life: Your long-term relapse prevention and success plan.
Slide 1 / 10
The Finish Line
Consolidate all Key CBT Skills from the bootcamp.
Build your personal Relapse Prevention Plan .
Share commitments and celebrate progress.
Video: Tiny Steps, Big Change
Teacher: Insert Video URL
[Change Your Life – One Tiny Step at a Time]
Bootcamp Mastery
Thought Cycle
Distortion Catching
Evidence Seeking
Mood Boosting
Fear Ladders
Mindful Calm
Root Digging
Structured Solving
You've covered it all. Now, let's keep it going.
The Prevention Plan
Early Warning Signs
Go-To Strategies
My Support Network
Maintenance Habits
Your Blueprint
"This isn't just a worksheet. It's your instruction manual for staying well."
Time to Build
"Complete your personal Relapse Prevention Plan."
Write
Commit
Swap & Strengthen
"Exchange plans with a partner. Offer one improvement idea or a supportive note to strengthen their plan."
Two heads are better than one.
The Top Commitment
"What is your number one commitment to yourself starting tomorrow?"
Speak it into existence.
Bootcamp
Complete
✓ Keep your plan accessible
✓ Practice one tool daily
✓ Trust your progress
YOU GOT THIS.
"Small steps create lasting change. Keep using your cycle, keep reframing your thoughts, and keep moving forward."
