Skills
Name one skill you can use when you feel overwhelmed.
Examples: Deep breathing, calling a friend, journaling, going for a walk, try the 5-4-3-2-1 grounding skill, splash cold water on your face (TIPP).
Name one habit you want to keep after discharge.
Example: Using my daily planner, practicing morning meditation or stretch, taking meds consistently, journaling before bed, or doing deep breathing each night.
Name one person or resource you can contact for support.
Examples: A therapist, a trusted friend, a family member, a crisis line like 988, or a support group leader.
What is a trigger?
A trigger is anything—like a situation, memory, person, place, or feeling—that causes a strong emotional reaction or reminds you of past stress or trauma.
What’s one thing you’re looking forward to after PHP?
Examples: Spending more time with loved ones, having more freedom in my schedule, using the skills I’ve learned, getting back to hobbies I enjoy, or feeling more like myself again.
What skill works best for you when you’re feeling sad or low?
Example: Listen to music, journal your feelings, use opposite action, call a friend, or go for a short walk.
Why is having a consistent sleep schedule important?
It helps regulate your mood, reduces anxiety, improves focus, supports emotional stability, and makes it easier to use coping skills during the day.
What can you say to someone when you need help?
Examples: “I’m having a hard time and could use someone to talk to,” “Can you help me get through this moment?” “I’m feeling overwhelmed—can we check in?” “I don’t need advice, just support,” or “I’m struggling and don’t want to be alone right now.”
Name one of your personal warning signs that you might be struggling.
Examples: Withdrawing from others, feeling easily irritated, trouble sleeping, losing interest in things I enjoy, or avoiding responsibilities.
What is something you’re worried about after discharge, and how can you plan for it?
Examples: I’m worried about losing structure, so I can make a daily routine and use my planner. I’m also nervous about feeling alone, so I’ll schedule weekly check-ins with a support person.
Describe a time you used a skill successfully.
Example: I was anxious before a job interview, so I used deep breathing and reminded myself of my strengths.
What’s one thing you can do in the morning to start your day in a healthy way?
Example: Morning check-in, daily ABC-Please calendar, journaling, or taking meds on time.
How do you know when it’s time to reach out for support?
Examples: When you feel overwhelmed, start isolating, have trouble using your coping skills, notice changes in sleep or appetite, or feel stuck in negative thoughts.
What’s one thing you can do if you notice your warning signs?
Examples: Use a coping skill like grounding or deep breathing, talk to a support person, journal your thoughts, take a break, or make a plan to manage your stress.
How can you prepare for hard conversations post-discharge?
Examples: By using the DEAR MAN skill to express yourself clearly, practicing what you want to say ahead of time, staying calm with deep breathing, and reminding yourself to listen and validate the other person too.
Name a skill you can use in public that’s not noticeable to others.
Example: Box breathing, 5-4-3-2-1 grounding, paced breathing, Wise Mind check-in, or subtle muscle relaxation like clenching and releasing your hands.
Name three things that could be part of a calming bedtime routine.
Examples: Journaling your thoughts, doing deep breathing or meditation, and turning off electronics 30 minutes before bed.
Describe how you could ask someone to be a support person for you.
Example: You could say, “I’m working on my mental health and it helps to have someone I can check in with. Would you be okay if I reached out when I need support?”
Why is it important to know your triggers and warning signs?
Example: Because recognizing them early helps you use your coping skills sooner, prevent a crisis, stay in control, and get the support you need before things get worse.
What does “coping ahead” mean, and how could it help you post-discharge?
Coping ahead means planning for a situation you know might be stressful by deciding in advance what skill you’ll use. It helps you feel more prepared, less anxious, and more in control when the moment actually happens.
How can you remind yourself to use a skill in the heat of the moment?
Example: Use a grounding object, repeat a mantra, take a breath before reacting, visualize a stop sign, or wear a reminder bracelet.
Create a simple daily plan that includes a coping skill, a meal, and a support contact.
Example: Do a morning grounding exercise, eat a balanced lunch like a sandwich and fruit, and text a support in the evening to check in.
What support is available to you.
Examples: Therapists or counselors, friends or family, crisis lines like 988, support groups, case managers, or community mental health services.
What is something you can keep in your environment to help when you’re overwhelmed?
Examples: A grounding object like a smooth stone, a calming scent like essential oils, a written list of coping skills, a soft blanket, or a photo that brings comfort.
What might get in the way of using your tools, and how can you plan around it?
Examples Feeling overwhelmed, forgetting in the moment, or thinking the skill won’t work might get in the way. You can plan around it by keeping a skill cards, setting reminders, or asking a support person to check in with you.