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In your groups, discuss and write down how you can help Zach manage his expectations by answering the following questions:

What questions (refer to Annex E) can Zach ask himself to rationalise his unhealthy expectations?

With reference to these questions, what self-compassionate statement(s) can Zach use to replace his critical voice(s)?

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1. Am i being too hard on myself? is what i set out to achieve realistic?

2. Nobody is perfect, i have my strengths and i will work on my areas for growth.

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He can ask himself Q1, 2, 5

q1 : Is this what i really want? Or is this what my friends/family/society want from me

q2: Am i being too hard on myslef? Is what i set out to achieve realistic.

q5: How does this expectation serve me or hold me back

He can use " I may take a longer time but it's okay" as well as "Nobody is perfect, i have my strengths and I will work on my areas for growth.

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qns he can ask to rationalise his unhealthy expectations:

-is this actually possible to be this "perfect" in real-life?

-what's the point of putting on a act for an online audience

-does it actually satisfy me/my needs?

-how is this useful to me

-what are some things i can do to utilise my time more meaningfully

compassionate statement:

-this is important to me but i am important too! i need to be kind to myself. (he's addicted to social media to the point where it takes up majority of his time, doing harm to him, hence he should know that he needs to take care of himself)

-good days give me happiness, bad days give me experience-and i will learn and grow from this (he doesn't always have to have "perfect"/up to his standards type of posts)

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What questions (refer to Annex E) can Zach ask himself to rationalise his unhealthy expectations?

Am I being to hard on myself? Is what I set out to achieve realistic?

With reference to these questions, what self-compassionate statement(s) can Zach use to replace his critical voice(s)?

It’s okay to not meet every goal perfectly — I can learn and adjust without judging myself.

I set high expectations because I care, but I also deserve patience and understanding.

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He can refer to questions 1,4,5 from annex E. Zach needs to understand that he doesn't need to be very popular to earn his friend's respect and also he should just be living up to his own expectations.

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1. Do the amount of likes matter?

Are there more important things than likes?

Will the world collapse if i don't get enough likes?

2. It is alright if I don't get a lot of likes.

I shouldn't harm my health just for the validation of others.

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1) Rationalize: Am I being too hard on myself? Is what I set out to achieve realistic?(point 2)

2) i may not have done well in this, but i will not lose faith in myself. (point 6)

its not a failure, its a work in progress, these are my stepping stones to new achievements

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questions zach can ask himself:

am i being too hard on myself? is what i set out to achieve realistic?

what is within my control and what is outside of my control?

will my friends/family really think less of me or not accept me? is this a fact or opinion?

self-compassionate statement(s) zach use to replace his critical voice(s)?

i may take a longer time but its okay

this is important to me but i am important too! i need to be kind to myslef

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what questions can zach ask himself to rationalise his unhealthy expections?

questions 2, 'am i being too hard on myself? is what i set out to achieve realistic?'

question 3, 'what is within my control and what is outside of my control?'

question 4, 'will my friends/families really think less of me or not accept me? is this a fact or opinion?'

with reference to these questions, what self-compassionate statement(s) can zach use to replace his critical voice(s)?

question 2: 9, 'i have tried my best, i shall rest and try again tomorrow'

question 3: 8, 'this is the first time i am doing this, this is challenging and i can do better with more practice'

question 4: 5, 'nobody is perfect, i have my strengths and i will work on my areas for growth'

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1. Am I being too hard on myself? Is what I set out to achieve realistic?

Self-Compassionate Statements to Replace Critical Thoughts

Instead of self-criticism, Zach can use these affirmations:

5 and 2

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1. What is under my control and what is outside my control?

(cannot control comments, can control how he feels)

2. How does this expectation serve me or hold me back?

(Expectation holds him back because it sets multiple unecessary and difficult goals for Zach to stress out on.)

3. Will my friends/family really think less of me?

(No. Self-worth isn't determined by social media.)

4. Am I being too hard on myself? Is what I set out to achieve realistic?

(Yes. No, his goal is too challenging to achieve.)

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Zach can ask himself question 2 which states, "Am I being too hard on myself? Is what I set out to achieve realistic?" as Zach is constantly comparing himself to other influencers on social media with an unrealistic perfect lifestyle.

Zach can use the self compassionate statement no. 5 which is, "Nobody is perfect, I have my strengths and I will work on my areas for growth." To replace the critical voices