Coping Skills
Name one healthy way to calm down during a panic attack.
Deep breathing, grounding, talking to someone, using a calming object, counting to 10
What is a “cognitive distortion”?
An unhelpful or distorted way of thinking that affects how we feel and act
True or False: Anxiety is just “being dramatic.”
False – Anxiety is a real condition, not just being dramatic
What emotion might you feel before a test?
Nervousness, anxiety, excitement, or fear
Name one simple act of self-care.
Taking a walk, journaling, drinking water, listening to music, resting
What does the “5-4-3-2-1” technique help you do?
It grounds you in the present by using your 5 senses — helpful during anxiety or panic
“I failed once, so I’ll always fail.” What distortion is this?
Overgeneralization
Can depression be treated, or is it forever?
Depression can be treated — with therapy, meds, or lifestyle changes
Name an emotion that hides behind anger.
Sadness, fear, or hurt — these are emotions that anger can cover up
True or False: Self-care is selfish.
False – Taking care of yourself helps you be healthier and better for others too
True or False: Watching Netflix is always a bad coping skill.
False – It depends on how it’s used; it can be helpful if used intentionally
True or False: Your thoughts are always facts.
False – Thoughts are not facts; they can be true, false, or somewhere in between
True or False: Only adults experience anxiety or depression
False – Teens and even children can experience anxiety or depression
How can you tell if you’re feeling anxious vs. excited?
Anxiety feels tense and unpleasant; excitement feels energized and more positive
What’s one thing you can do when you don’t feel like doing anything?
Do something small (shower, get dressed); start with just one tiny step
What’s one grounding item you could keep in your pocket?
A stress ball, fidget toy, smooth rock, or a calming scent
What’s one way to challenge a negative thought?
Ask: “Is this 100% true?”, “What’s the evidence?”, “What would I say to a friend?
What’s one myth you’ve heard about mental health?
Examples might be “You can just snap out of it,” or “It means you’re weak”
Act out (or describe) this emotion: frustration.
Should involve a tense body, clenched fists/teeth, short answers — or verbal description
Describe a self-care routine for a tough day.
Example: Eat, shower, 10-minute walk, journal, talk to a friend, bedtime routine
List three categories of coping skills. (e.g., distraction, sensory...)
Emotional, physical, and mental (or: distraction, soothing, problem-solving)
Name 3 common thinking traps.
Common ones: catastrophizing, mind reading, black-and-white thinking, labeling, personalizing
What’s the difference between anxiety and a panic attack?
Anxiety is a persistent worry; a panic attack is a short burst of intense fear with physical symptoms
What’s emotional “numbness” and why might it happen?
Feeling numb is when you feel nothing — often due to overwhelm, trauma, or burnout
What’s one way to show yourself compassion?
Speaking kindly to yourself, giving yourself grace, or saying, “I’m doing the best I can”