Bullying Response Script

Purpose
Give you a practical, small‑step way to answer: “How do I recover after a tough day without shutting down?”.

How to apply Bullying Response Script

1. Copy the script into your notes.
2. Personalize the [brackets] to your situation.
3. Rehearse twice out loud.
4. Use it in the next real moment.
5. Afterward, tweak one line for clarity.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)