What is SEEDs
Experiences
Dropdown Item
The Framework
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F.A.Q
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1. I do pleasant activities with people I like.
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2. I spend time thinking of multiple solutions to the problems in my life to find the best one.
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Never
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Always
3. I face my fears and approach the things that scare me.
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Never
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Always
4. After I work hard or achieve something, I praise myself and feel proud of my efforts.
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Never
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Always
5. I take time during each day to take slow, deep breaths to calm and relax myself.
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Never
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6. I make my environment visually pleasant (such as my bedroom), such as by cleaning my room, making my bed neat, and opening my curtains to increase sunlight in my room.
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Never
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7. When talking with others, I ask questions (about themselves) to show I’m interested in them.
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Never
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8. When I’m upset at someone I’m close to, I stay calm while talking with that person.
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9. To feel happier and less worried in life, I remind myself that most things I worry about won’t be as bad as I think.
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Never
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Always
10. When someone is talking to me about a problem, I wait until the speaker is done before saying something.
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Never
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Always
11. When I feel frustrated, hurt, or intimidated by others, I am able to say again what I need to say, if necessary, without getting more emotional.
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Never
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Always
12. I actively think about and identify the problems that cause me stress in my life (such as at school, work, and in my daily and personal life).
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Never
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Always
13. After I work hard or achieve something, I give myself rewards.
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Never
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Always
14. I do pleasant and fun activities in my life.
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Never
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Always
15. I take time during each day to calm and relax my mind and slow down my thoughts.
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Never
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Always
16. I make my environment physically comfortable (such as my bedroom), such as by keeping my room warm or cool, using comfortable chairs, and a comfortable bed.
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Never
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Always
17. I practice doing the things I’m afraid of, slowly and steadily.
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Never
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Always
18. When I’m around others, I start conversations (in appropriate situations).
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Never
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Always
19. When I’m upset at someone I’m close to, I tell that person what I want or need (instead of walking away or saying nothing).
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Never
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Always
20. When someone is talking to me about a problem, I avoid making negative body expressions and gestures (such as not crossing my arms or rolling my eyes).
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Never
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Always
21. To feel happier and less worried in life, I remind myself that most things I worry about won’t actually happen.
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Never
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Always
22. When I feel frustrated, hurt, or intimidated by others, I can say my needs calmly yet firmly to others without being too aggressive or too passive.
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Never
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Always
23. I spend time thinking about the pros and cons of the possible solutions (to the problems in my life) before selecting one.
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Never
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Always
24. After I work hard or achieve something, I reward myself with different types of rewards, ranging from small, medium, and large rewards.
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Never
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Always
25. I actively contact friends to make plans for pleasant activities (instead of waiting for friends to contact me first).
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Never
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Always
26. I take time during each day to calm and relax my physical body (i.e., reduce bodily tension).
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Never
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Always
27. I do routines at regular times during the day and night, such as doing my homework and sleeping at the same time.
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Never
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Always
28. I practice in my mind the things that I’m afraid of in order to reduce my fears and worries.
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Never
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Always
29. When talking with others, I take turns speaking and listening.
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Always
30. To feel happier and less worried in life, I remind myself that even if bad things happen, I can handle them and get through them.
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Never
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Always
31. When I’m upset at someone I’m close to, I intentionally speak briefly with clear words so that I’m easily understood.
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Never
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Always
32. When someone is talking to me about a problem, I calmly summarize what he/she said and allow him/her to clarify misunderstandings.
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Never
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Always
33. When I feel frustrated, hurt, or intimidated by others, I am able to delay my automatic response (such as by taking a deep breath to relax, mentally rehearsing an alternate response, or telling myself words that calm me down, such as “I can handle this situation. It’s gonna be ok.”)
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Never
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Always
34. Instead of just thinking about the problems in my life, I actually pick a solution and try to solve the problem.
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Always
35. There are people close to me (such as friends and family members) with whom I share my goals.
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Never
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Always
36. When I give myself rewards and self-praise, I do so immediately (instead of waiting several days or weeks to reward myself).
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Never
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Always
37. The pleasant activities I do involve helping other people.
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38. I take time during each day to slow myself down, notice things around me, and stay in the present moment.
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Never
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Always
39. I do important routines where they should be done (and only there), such as sleeping only in my bed and studying only at my desk.
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Never
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Always
40. When I feel nervous or scared in a situation, I keep facing my fear and I stay in the situation until my fear goes away.
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Never
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Always
41. When talking with others, I try to talk about common topics we both enjoy talking about.
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Never
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Always
42. When I feel frustrated, hurt, or intimidated by others, I say things to show that I understand other person’s current feelings (such as “I know you’re busy and are having a stressful day”) in order to reduce tension.
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Never
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Always
43. Even if I fail to solve a problem, I don’t give up, but keep trying to solve it.
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Never
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Always
44. I do physical exercise in my life (Physical exercises are activities that get your heart beating, blood flowing, and often involves using your muscles, such as jogging, swimming, and playing sports).
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Never
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Always
45. I believe that I can overcome the things that scare me in life.
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Always
46. When talking with others, I don’t stay on one topic too long, but occasionally change topics to keep the conversation interesting.
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Never
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47. My goals are clear and specific to me.
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48. I believe that I can be happier in life by changing my thoughts and behaviors.
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49. I am currently developing and building my skills on a regular basis.
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Always
50. I believe that I can be happy in life, even though things may have been difficult in the past.
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51. I am taking steps to achieve my goals.
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52. There’s a hobby, sport, or activity in my life that I care about and want to improve.
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53. I believe that I can be happier in life if I improve my situation and environment around me.
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54. I think positively about my future.
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55. The steps I need to take to improve my skills are clear to me.
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56. I believe that I can be happier in life by monitoring how I feel.
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57. I think positively about myself.
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58. I have a plan for how to achieve my goals.
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59. I am currently developing and building skills that are challenging to me.
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60. I believe that mental health problems are common (such as anxiety, depression, and anger problems).
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Never
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Always
61. I think positively about my world (The “world” is whatever that means to you, such as the country you live in, the entire world, etc).
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Never
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Always
62. My goals are important and meaningful to me.
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Never
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Always
Knowing About Emotions
Problem Solving
Challenge My Negative Thoughts
Self-Rewards & Self-Praise
Goal Setting
Activity Scheduling
Relaxation
Talent Building
Environmental Control
Facing My Fears
Social Skills
Communication Skills
Assertiveness Skills
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