BRAVE Chat Rehearsal - Quick Guide and Checklist

Why this matters

Hard chats early = less drama later. Practising out loud helps your brain stay calm so your words land kindly.

How to use this

Pick a mode:

5 minutes: quick script + one breath practice.
15 minutes: full rehearsal with notes.
30 minutes: practise + plan + aftercare.

Tip: You can be kind and clear. We aim for honest, short, and specific.

Before You Talk (self‑check)

B.R.A.V.E.

Body: Am I hungry, tired, overheating? Quick fix first.
Reason: Why do I want this chat? (e.g., protect our friendship / set a boundary)
Aim: What’s the one sentence I hope to say clearly?
Venue: Where will this be least awkward? (quiet bench, walk to bus, after practice)
Exit: If it gets heated, how will I pause? (line + time to retry)

Pick Your Goal (one only)

Boundary (protect your time or comfort)
Repair (something I did)
Feedback (something they did)
Clarity (clear up mixed signals / rumours)

Write your goal in one line: “I want to…” __________________________

Scripts to Start (choose & tweak)

Boundary

“I care about you and I need to be offline after 9 on school nights. I’ll reply in the morning.”
“I’m not comfortable skipping class. Let’s meet at lunch instead.”

Repair (when you messed up)

“I’m sorry I blanked you yesterday. That was unkind. I value our friendship. Can we reset?”
“I shared something that wasn’t mine to share. I’m taking it down and I won’t do that again.”

Feedback (when something they did hurt)

“When the joke kept going about me in maths, I felt small. I need that to stop.”
“I felt left out when plans were made in front of me. Next time, can we keep that chat private?”

Clarity / Rumours

“I’m hearing different versions about what I said. I want to clear it up, not fight. Can we talk it through?”

Exit / Pause

“I want this to go well. I need ten minutes to cool down. Can we pick it up after lunch?”
“I’m getting upset. I care about you; let’s revisit this tomorrow.”

Where & When (make it easier)

Private enough to be honest; public enough to feel safe.
Walk‑and‑talk can help (side‑by‑side = less intense).
Timing: not right before an exam or late at night.

Plan it:

Place: __________
Time: __________
Backup time if busy: __________

Breath + Body Plan (60–90 seconds)

Box breath: in 4, hold 4, out 4, hold 4 (x3)
Drop shoulders + unclench jaw
Plant feet and slow down your first sentence

During the Chat (keep it steady)

Lead with care: “I’m saying this because I value us.”
Use “I” statements: feelings + specific moment + request.
One point only (don’t list every incident from Year 7).
Listen: let them finish; reflect back one line: “So you felt…?”
Short + clear beats long + tangled.

Handy formula:

“When __ happened, I felt __. I need __ next time.”

If It Goes Sideways

Pause: breathe; name what’s happening (“I’m getting defensive; I want to say this well”).
Reset: switch to a calmer spot or suggest a break.
Exit kindly: “I’m not going to shout. Let’s try again tomorrow.”
Safety first: If you feel unsafe, leave and tell a trusted adult.

Aftercare (for you + the friendship)

Message of care: “Thanks for hearing me.”
Do the thing you promised (take down a post, change a plan).
Check‑in window: put a reminder to revisit in 48 hours.

Rehearsal Worksheet (fill this in)

My goal (one line): ______________________________________

Three key sentences (pick or write):

Place & time: ____________________ Backup: ____________________

If tense, I will say: ______________________________________

What I’ll do if I mess up: ______________________________________

Aftercare plan:

Thank‑you text drafted
48‑hour check‑in reminder set
Recharge tool chosen (Reset / Weekly Check‑In)

One‑Page Checklist (print or screenshot)

⏹️ I used B.R.A.V.E. to get ready

⏹️ I picked one goal

⏹️ I chose three sentences max

⏹️ I planned where & when

⏹️ I practised box breath (x3)

⏹️ I led with care + I‑statement

⏹️ I had an exit line ready

⏹️ I sent a thank‑you message afterwards

⏹️ I set a 48‑hour check‑in

⏹️ I used a Recharge tool before/after

You’ve got this. Brave + kind beats perfect.

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