When you’re feeling left out

Feel more seen and connected when feeling left out.

How to use the tool

Reframe the Narrative
- Challenge the stories you tell when feeling excluded:
  - Prompts: “What story am I telling myself about what others are thinking?” “What makes me a good friend?”
- Encourage them to write down alternative, positive narratives, such as, “I bring unique qualities to my friendships.”
Check Friendly Vibes
- Assess interactions with others:
  - Prompts: “Do I invite others to join activities?” “Do I smile and make eye contact?”
- Role-play scenarios to practice giving compliments, start conversations, and show interest in others’ ideas.
Send a Fun Invite
- Shift focus from waiting to be included to taking initiative:
  - Prompts: “Who could I invite to do something fun?” “What activity could I plan?”
- Brainstorm creative invitations, such as hosting a small group activity or suggesting a shared hobby.
Practice Self-Compassion
- Treat yourself with kindness when feeling left out:
  - Prompts: “What hobby or interest can I dive into?” “What kind words would I say to myself if I were a friend?”
- Encourage activities that bring joy and relaxation, such as journaling, drawing, or playing a favorite game.
Reflect and Grow
- Regularly discuss progress in creating connections:
  - Prompts: “What worked well when you reached out to someone?” “What would you do differently next time?”
- Create a supportive environment to share successes and learn from challenges.

Self-Awareness: Encourages reflection on personal thoughts and behaviors.
Social Confidence: Provides practical steps to initiate and strengthen relationships.
Resilience: Learn how to handle feelings of exclusion constructively.
Self-Compassion: Promotes kindness and care toward oneself in difficult moments.