Be REAL Week 6

Moving Forward

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

Br Week 6 Skills

Be REAL Summary of Skills

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. 

Be Real Summary Of Skills

Action Planning

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.

Be Real Action Planning

Peace & Kindness

We closed with the Peace and Kindness meditation. Research shows that this practice increases feelings of warm and happiness, as well as kindness towards ourselves. It works by recognizing we all want the same basic things in life – good health, happiness, and peace – and this can counteract feelings of loneliness.

Peace And Kindness

In this practice, you extend wishes of well-being to people. You can use the statements in the image above, or alter them as needed so they are meaningful to you. You can picture specific people, such as someone you love and miss right now. You can also think of people whom you don’t know but wish to extend thoughts too – e.g., staff in the grocery store, healthcare workers, etc.

Try our guided 10-minute Peace & Kindness practice (Paz y Bondad).

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/newsletters

Additional Resources

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

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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