Depression
Name one common sign of depression.
Feeling sad, hopeless, tired, losing interest in activities, changes in sleep/appetite, or withdrawing from others.
Name one physical symptom that can occur when someone feels anxious
Racing heart, sweating, shaking, tense muscles, rapid breathing, stomach discomfort, or feeling restless.
Name one physical sign that may tell you that you're becoming angry
Clenched fists, increased heart rate, tense muscles, sweating, feeling hot, pacing, or a tight jaw.
Name one healthy coping skill you can use when you're stressed.
Deep breathing, exercise, music, journaling, prayer, talking to someone, drawing, walking, or mindfulness.
True or False: We can always control what happens to us.
False. We cannot control everything that happens, but we can work on controlling how we respond.
True or False: Depression means someone is simply being lazy.
False. Depression is a mental health condition that can affect mood, energy, motivation, thoughts, and behavior.
What is one breathing technique you can use when feeling anxious?
Slow deep breathing, such as inhaling for 4 seconds and exhaling for 6 seconds.
What does “taking a timeout” mean when you're angry?
Temporarily removing yourself from the situation so you can calm down before responding
True or False: Avoiding every problem is always a healthy coping skill
False. Avoidance may provide temporary relief but can make some problems or anxiety worse over time.
What is the difference between a thought and a fact?
A thought is an interpretation or belief; a fact is something that can be supported or verified.
Name two things you can do when you notice your mood getting low
Talk to someone, take a walk, listen to music, practice deep breathing, engage in an enjoyable activity, journal, or use another healthy coping skill.
You're worried about something that hasn't happened yet. What question can you ask yourself?
“Do I know this will happen, or am I predicting the future?”
Someone says something that upsets you. What is healthier: immediately yelling or taking a moment to calm yourself before responding?
Taking a moment to calm yourself before responding.
Name three healthy ways to express your emotions.
Talking to someone, journaling, exercising, creating art, praying, or using relaxation techniques.
Identify the thinking pattern: “I made one mistake, so I'm a complete failure.”
All-or-nothing/black-and-white thinking.
You don't feel like getting out of bed or doing anything. What is one small step you could take instead of staying in bed all day?
Get dressed, shower, open the curtains, go outside, eat something, take a short walk, or complete one small task.
Name three grounding techniques you could use when anxiety becomes overwhelming.
Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste; focus on your breathing; or describe your surroundings.
What are “I-statements,” and how can they help manage conflict?
They communicate feelings and needs without blaming others. Example: “I feel frustrated when I feel ignored, and I need some time to talk about it.”
You are having a really bad day. Choose three coping skills you could use before reacting negatively.
Take a walk, listen to music, breathe deeply, journal, talk to someone, take a shower, pray, or take a timeout.
Your friend doesn't respond to your text. You think, “They must be mad at me.” What could you do before assuming that's true?
Consider other explanations and check the facts instead of assuming the worst.
Your thought is: “Nothing is ever going to get better.” What is a healthier way to challenge this thought?
“Things are difficult right now, but difficult does not mean they will always be this way. I can take things one day at a time.”
You have an important event tomorrow and keep thinking, “I'm going to mess everything up.” Give one balanced replacement thought
“I may feel nervous, but I can prepare and do the best I can. I don't have to be perfect.”
Put these steps in the correct order: Respond, Recognize, Relax, Remove yourself.
Recognize → Remove yourself → Relax → Respond.
Create your own 5-step coping plan for when your emotions become overwhelming.
Any reasonable plan that includes recognizing emotions, pausing, using a coping skill, reaching out for support, and deciding how to move forward
Complete this statement: “I cannot always control ________, but I can control ________.”
Answers will vary. Example: “I cannot always control what other people do, but I can control how I respond.”