Mood Check
Name one word that describes how you’ve felt this week
“Stressed,” “tired,” “meh,” “irritated,” “low”
Name a common negative thought teens have when feeling down
“I’m not good enough,” “Nothing will change,” “I mess everything up”
Name one physical sign of stress or depression
“Headaches,” “tight chest,” “stomach issues,” “low energy”
Name one healthy coping skill
“Listening to music,” “Going for a walk,” “Gaming in moderation,” “Deep breathing”
Name one person you could talk to if things feel heavy
“My mom,” “A friend,” “My therapist,” “A coach”
What’s one sign you might be feeling low even if you don’t say it
“I stop texting people,” “I stay in my room more,” “I get annoyed really fast”
What’s one thought that makes things worse when you’re depressed
“Thinking I’m a burden,” “Assuming people don’t care”
How does depression affect sleep or energy
“Sleeping too much or barely sleeping,” “Always feeling tired”
What’s a coping skill that helps distract your mind
“Watching a show,” “Playing a game,” “Scrolling for a bit”
Why is it hard to ask for help sometimes
“Don’t want to seem weak,” “Don’t want to worry people,” “Don’t know what to say”
What’s the difference between feeling sad and feeling depressed
“Sad is temporary and usually tied to something specific; depression sticks around longer and affects motivation, sleep, and energy”
What’s a more balanced thought you could use instead
“My chest feels tight,” “I feel heavy,” “My body feels restless”
What does your body feel like when you’re overwhelmed
“My chest feels tight,” “I feel heavy,” “My body feels restless”
What’s a coping skill that helps release anger or stress
“Lifting weights,” “Punching a pillow,” “Going for a hard run”
Do you need to explain everything to ask for help?
No.
What mood shows up most when you’re stressed (anger, numb, tired, etc.)
“Anger shows up first,” “I feel numb,” “Mostly exhausted”
How do thoughts affect feelings and behavior
“When I start zoning out,” “When my shoulders are tense,” “When I’m exhausted for no reason”
What body signals tell you you need a break
“When I start zoning out,” “When my shoulders are tense,” “When I’m exhausted for no reason”
When coping skills don’t work right away, what should you do
“Try a different coping skill,” “Give it time,” “Lower expectations instead of quitting”
Why is rumination at night a problem?
It increases anxiety and disrupts sleep.
Describe a time your mood changed quickly—what triggered it
“I was fine, then someone said something small and I shut down / got angry — it reminded me of other stuff”
Identify a thought you’ve had recently and challenge it together
Thought: “I’m failing at everything”
Challenge: “That’s not fully true — I’m struggling in some areas, but not all”
Describe a time your body reacted before you realized you were upset
“I snapped at someone before realizing I was overwhelmed — my body reacted first”
Create a short coping plan for a bad day
Bad Day Coping Plan Example:
Step 1: Take a shower
Step 2: Put on music
Step 3: Text one person
Step 4: Do one small task
What stress hormone is often elevated in depression?
Cortisol