Mental Health Basics
Getting enough of what is essential for physical and mental well-being?
Sleep
What simple breathing technique involves slowly breathing in and slowly breathing out to help calm your body?
Deep breathing
What emotion might you experience when something you value is threatened or taken away?
Anger
What communication skill involves paying attention to what another person is saying?
Bonus (10 points each): What are some skills/signs when paying attention to others?
Active listening
Bonus: Be fully present, non-verbal cues (body language/posture. eye contact, & tone), ask open-ended questions, reflect/validation, and paraphrase/summarize, etc.
What technique involves using your five senses to bring your attention back to the present moment?
Grounding
What term describes a person's overall emotional, psychological, and social well-being?
Mental health
Taking a walk, exercising, or stretching can be examples of what type of coping strategy?
Physical activity
What is the ability to identify and name what you are feeling called?
Emotional awareness
What is it called when you communicate your needs and feelings clearly while respecting the other person?
Assertive communication
What is the "fight, flight, or freeze" response designed to do?
Bonus (50 points): What hormone is often associated with the body's "fight-or-flight" response?
Help the body respond to a perceived threat or danger.
Bonus: Adrenaline
What is the ability to recognize and understand your own thoughts, feelings, and behaviors called?
Self-awareness
Writing down your thoughts and feelings in a notebook is commonly called what?
Journaling
True or False: Ignoring difficult emotions is the healthiest way to deal with them to avoid getting upset.
Bonus (50 points): What is a common term people often engage in to ignore difficult emotions? (2 acceptable answers)
False
Bonus: Stuffing/bottle up
What is a personal limit that communicates what you are comfortable or uncomfortable with?
Boundary
What do we call people we can turn to for encouragement, advice, or emotional support?
Support system
What term describes the ability to recover and adapt after experiencing challenges or difficult situations?
Resilience
What coping strategy involves intentionally focusing your attention on the present moment?
Mindfulness
What skill involves pausing before reacting and choosing how to respond to a situation?
Emotional regulation
True or False: Saying "no" to something you are uncomfortable with can be a healthy boundary.
True
Why can social connection be an important part of mental wellness? (4 answers)
Positive social connections can reduce isolation, provide emotional support, increase a sense of belonging, and promote overall well-being.
What is the term for recognizing that you are beginning to struggle and taking steps before things become more difficult?
Early intervention / recognizing warning signs
What technique involves replacing an unhelpful or negative thought with a more balanced and realistic way of looking at the situation?
Cognitive reframing/restructuring
What part of the brain is strongly involved in memory, learning, and emotional regulation?
Hippocampus
What communication technique involves using statements such as "I feel..." or "I need..." instead of blaming another person?
I-statements
What is the difference between empathy and sympathy?
Sympathy: Focuses on acknowledgment and pity. Keeps emotional distance. Uses phrases like "I'm sorry for you" or offering a distraction.
Empathy: Focuses on connection and perspective-taking. Steps into the other person's shoes. Uses phrases like "I'm here with you" or "I understand why you feel that way".