KNOW YOUR BRAIN
This is when your brain has so many things happening that it becomes difficult to think, organize, or respond.
cognitive overload?
This is a common symptom of depression involving reduced interest or enjoyment in activities.
anhedonia
This number represents how intense an emotion feels.
emotion rating
This skill means stopping, taking a step back, observing, and then responding mindfully.
STOP
This is one reason someone might have difficulty falling asleep even when they're physically tired.
What is racing thoughts/stress-related arousal?
This happens when your thoughts keep going over the same situation again and again.
rumination
Name TWO things that can be affected by depression besides mood.
Sleep, energy, concentration, motivation, appetite, school functioning, relationships, etc.
You're annoyed because someone interrupted your game. Your anger is 35/100. What might happen if you keep adding stress without taking a break?
intensity may increase.
Name ONE thing you can do to pause before reacting.
Take a breath, step away, count, observe, get water, ground yourself, etc.
True or False: The goal of nighttime coping is to make every thought disappear.
FALSE
Name THREE signs that your brain may be becoming overloaded.
irritability, racing thoughts, shutting down, difficulty concentrating, wanting to be alone, physical tension, feeling overwhelmed.
True or False: Someone can be depressed while still enjoying some activities and talking with friends.
True
Name THREE physical signs that can happen when emotions become intense.
Racing heart, muscle tension, sweating, stomach discomfort, headache, shaky feeling, feeling hot, etc.
DEAR MAN is primarily used for this type of situation.
What is interpersonal effectiveness/communicating what you need?
Name THREE things you could do when your brain starts listing everything you need to do tomorrow.
Write it down, brain dump, make a short plan, grounding, relaxation, remind yourself it can wait until tomorrow, etc.
Your brain is at 85/100 and someone asks you to complete another chore. What is one thing you could do BEFORE responding?
Pause, identify the emotion/need, regulate, ask for clarification, or communicate a boundary.
Name THREE early warning signs that might tell you a depressive episode is beginning.
?
You're at 70/100. What's generally easier: solving the entire problem immediately or lowering the intensity first?
Lowering the intensity first.
Your mom asks you to do something, but you're already overwhelmed. Give an example of an effective response.
“I can do that, but I need a few minutes first,” or another respectful, assertive response.
Complete the cycle: Stress → Racing Thoughts → ______ → Difficulty Sleeping → ______
Increased arousal/anxiety → fatigue.
Explain the difference between being “lazy” and being mentally/emotionally overloaded.
Being overloaded can make initiating, organizing, concentrating, and completing tasks significantly harder; it isn't simply a lack of caring or effort.
If you notice yourself withdrawing, losing interest, sleeping differently, and feeling increasingly hopeless, what would be the smart move instead of waiting until things become severe?
Recognize the pattern, increase support/coping, communicate changes, and seek additional clinical/supportive intervention as appropriate.
Why can solving a problem while you're at 95/100 sometimes make things worse?
High emotional arousal can reduce the ability to think flexibly, communicate effectively, and consider consequences.
What's the difference between being assertive and being aggressive?
Assertiveness communicates your needs while respecting yourself and others; aggression attempts to get your needs met through hostility, intimidation, or disrespect.
Your brain says, “I have to figure this out RIGHT NOW,” at midnight. Give yourself a more balanced thought.
“I can write it down and deal with it tomorrow. I don't need to solve everything tonight.”