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A Seed Called Courage
A Seed Called Courage
Great!
Let’s prepare for the journey.
Every _____,
Choose a time that works for you:
Morning
Afternoon
Night
After I ________,
Choose an existing habit that takes place during your chosen time:
Open my phone/laptop
Drink my first/last sip of coffee/water
Example:
Every morning, after I drink my first sip of coffee, I will open
“A Seed Called Courage”
This is called Tiny Habits®, a method developed by world expert on habit formation, Dr. BJ Fogg.
Not for commercial sale
2. There will be days when it will be hard to check in on Courage.
You can use the statement below to to help yourself get back up,
and do something good for yourself!
Example:
Whenever I feel lonely, I will open “A Seed Called Courage”
This is called Tiny Habits®, a method developed by world expert on habit formation, Dr. BJ Fogg.
Not for commercial sale
3. Do a 30-second celebration!
This is the best part! After you open “A Seed Called Courage,” do a 30-second
celebration! Choose from the celebrations below, or make your own:
This is called Tiny Habits®, a method developed by world expert on habit formation, Dr. BJ Fogg.
Not for commercial sale
Follow the steps below!
4. Combine your statements and your celebration!
Statement 1: Every morning, after I drink my first sip of coffee, I will open
“A Seed Called Courage” then I will say, “good job, self!”
This is called Tiny Habits®, a method developed by world expert on habit formation, Dr. BJ Fogg.
Not for commercial sale
You're all set!
The journey will not be easy, but
together, we will put in the work.
Let’s start cultivating Courage!
______________________________
I am ready to #CultivateCourage.
(sign here)
It’s okay!
You’re here, and showing up is
the hardest part!
Wherever you are in your life today, I’m happy that you got here.
You showed up!
Showing up takes courage.
Let’s celebrate that!
Giving yourself love and energy
Selfish so you can help others. It sounds
cliché, but you cannot pour from
an empty cup.
A collection of small experiences
Expensive you create for yourself: talking to
your friends, laughing with your
siblings, or just looking at your
plants.
Taking a 10-minute break, doing
Time-consuming a 5-minute meditation, closing
your laptop an hour early, going
to bed on time. Self-care is as
simple as pausing for a while.
For everyone.
’Wag ka mag-aalala.
I’m just gathering strength so that
I will thrive in the future.
Kumusta ako?
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
ELEVATED/
VERY HAPPY
MEDIUM/
AVERAGE
EXTREMELY
DEPRESSED
Anger
Related Emotions Signs & Behaviors
Anxiety
Related Emotions Signs & Behaviors
Dread Timid Avoidance Muscle Tension
Fear Uneasy Catastrophizing Nail Biting
Jittery Worried Crying Pacing
Nervous Difficulty Concentrating Racing Heart
Scared Digestive Issues Racing Thoughts
Stressed Headache Rumination
Irritability Shortness of Breath
Sweating
Tapping Foot
Trembling
Happiness
Related Emotions Signs & Behaviors
Cheerful Creative Thinking Laughing
Content Engage in Self-Care More Active
Excited Feeling Sociable Optimism
Glad Helpful Playful
Joyful Increased Energy Smiling
Pleased Increased Motivation
Satisfied
Jealousy
Related Emotions Signs & Behaviors
Love
Related Emotions Signs & Behaviors
Sadness
Related Emotions Signs & Behaviors
Depressed Apathy Poor Self-Esteem
Despair Changes in Eating Rumination
Disappointment Crying Sleep Problems
Down Difficulty Concentrating Sluggishness
Emptiness Fatigue Social Isolation
Grief Inactivity
Guilt Irritability
Hopelessness Loss of Interest in Activities
Lonely Negative Thoughts
Shame Neglecting Self-Care
Emergency Plan
List down all the things that you like to do! There’s no limit.
Whom can I call when I feel sad? Whom can I call if I am lonely?
One good thing a friend said about A phrase that kept me going:
me:
Meditation
Meditation
Meditation
Meditation
Meditation
Your strengths:
Your Goals:
Action Steps:
Reserve of Hope:
INTRODUCTION -CHAPTER 1
Tiny Habits:
Fogg, B. J. (2020). Tiny habits: the small changes that change
everything. Boston: Houghton Mifflin Harcourt.
CHAPTER 2
Anxiety
Anxiety & Depression Association of America. (2021). Myths & Realities:
General Anxiety Disorder. https://adaa.org/understanding-
anxiety/generalized-anxiety-disorder-gad/myths-realities
Depression
University of Michigan Health. (2020, September 23). Myths and Facts
About Depression. https://www.uofmhealth.org/health-library/ug4843
CHAPTER 2
ADHD
Healthwise. (2020, January 30). ADHD Myths and Facts. Kaiser
Permanente. https://wa.kaiserpermanente.org/kbase/topic.jhtml?
docId=hw164660
Bipolar Disorder
Clay Behavioral Center. (2020, July 24). Bipolar Disorder – Myths vs.
Facts. https://ccbhc.org/bipolar-disorder-myths-vs-facts/
Stress
Psych Central. (2016, May 17). 6 Myths About Stress.
https://psychcentral.com/lib/six-myths-about-stress#1
Madan, J. (2018, May 17) Training Journal. Five myths about stress.
https://www.trainingjournal.com/articles/features/five-myths-
about-stress
CHAPTER 3
Worksheets Based On:
Social support:
https://www.oxfordclinicalpsych.com/view/10.1093/med:psych/97
80195327908.001.0001/med-9780195327908-interactive-pdf-
015.pdf
Meditation:
https://www.cci.health.wa.gov.au/~/media/CCI/Consumer-
Modules/What-Me-Worry/What-Me-Worry---04---Attention-
Training.pdf
Our Mission:
Support for self
Ensure that everyone feels supported to help themselves
and others for their mental health
We believe that mental health is a fundamental human right. This self-care kit is our
organization's effort to help the community to #CultivateCourage to embrace our
vulnerabilities and normalize behaviors and conversations that further the
advocacy.
We are grateful for the hard work of our ambassadors, mental health champions,
and our core team, who continuously plants #SeedsOfCourage
daily to help the
community flourish.
the following:
Editors
Writers Nicoline Rosalina Lizarondo
Nicoline Rosalina Lizarondo Lawrence dela Fuente
Lawrence dela Fuente Christina Alexa Alcoba Miranda
Gemma Angela Martino
Jenniffer Javier
Contributors
Illustratorr: Roy Dahildahil
Christina Alexa Alcoba Miranda Kyra Ballesteros
Azie Marie Libanan
Consultants:
Jeemon Rey Bacaoco, RPsy
Dominique Calilung, MD