Be REAL Week 10 (10-week)






In our final session, we reviewed the skills and practices shared in Be REAL and reflected on how to carry them forward. The main skill areas include:

  • Reducing stress
  • Managing and tending to emotions
  • Coping with challenging situations
  • Strengthening connections and compassion for ourselves and others


Review & Future Action Planning

One goal in Be REAL is to share a range of practices for learning to tune into oneself and identify what is needed to feel grounded and resilient. Below is a summary practices and the various skill areas they support. There is overlap in these areas – so the key is reflecting on what resonates with you the most. 

The last session also had time devoted to one of two activities:

  1. Writing a letter to your future self in two months that reflects on the skills from Be REAL and sets intentions about how to carry them forward; or
  2. Engaging in an action planning activity, outlined in the image below. 

Title: Be REAL Action Planning. Subtext: Take a few moments to reflect on what you have learned or strengthened over the past few weeks and how to carry this forward. 1. What 2 or 3 skills do you want to carry forward from Be REAL? 2. How will you integrate them into your day? List two specific ways for each skill. 3. What barriers might you face in weaving these skills into your day? How will you overcome those barriers?


Be in the Pause Breathing

Be in the Pause Breathing (7 mins) and Wise Mind Breathing (5 mins) are practices that can help us tap into our inner wisdom, connecting us with our core values in a situation we may find challenging. This is a helpful practice to do regularly because repetition strengthens our ability to quickly tap into Wise Mind.



Sustaining Your Practice

The resources below are intended to help support your continued practice and application of the Be REAL skills into your life.

Links to all Be REAL webpages

Additional Resources

Thank you for participating in Be REAL! Please connect with us at with any questions.


Quote from Lalah Delia "Self-care is how you take your power back".


About Be REAL
Be REAL (Resilient Attitudes & Living) was developed at the University of Washington Center for Child & Family Well-Being. The program’s aim is to promote the well-being of college students and staff by building skills to cope with emotions, navigate challenging situations, and strengthening internal awareness. Learn more.






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Center for Child & Family Well-Being, University of Washington · Guthrie Hall 119a Box 351525 · Seattle, WA 98195-1525 · USA