coping skills
self-esteem
mindfulness
depression
Anxiety
100
What are coping skills?
Helps to tolerate, minimize, and deal with stressful situations.
100
What is self-esteem?
A person's overall sense of self-worth or personal value. How much you appreciate and like yourself. It involves a variety of beliefs about yourself, such as the appraisal of your own appearance, beliefs, emotions, and behavior.
100
What is Mindfulness?
paying attention to the experience in the moment with a sense of curiosity and not judgment
100
Who does depression affect?
Depression can affect anyone.
100
Who can experience anxiety?
Anyone can have anxiety.
200
Using sight, touch, taste, smell, and sound is what type of coping skill.
Self-soothing using the 5 senses- distress tolerance skill
200
Name at least 3 ways to improve self-esteem
1. Challenge negative thoughts.
2. Positive affirmations.
3. Build positive relationships.
4. Gratitude journaling.
5. Identifying positive traits/strengths.
200
What is a grounding coping skill (and name 2)?
Deep breathing
Breathing exercises
Grounding affirmations
Feel your feet on the ground
Five Senses
Mindful walking
stretching
Body awareness
Taste of sour or spicy, candy or food.
Listen to music
Meditation
smell something pleasant
Soothing Touch
Take a shower or bath
Talk with someone
200
What causes depression?
Genetics such as a family history, major life events, moving, loosing a loved one, conflict etc.
200
What is anxiety?
The body's natural response to stress. It's a feeling of fear or apprehension about what's to come. Intense, excessive, and persistent worry and fear about everyday situations. It is an emotion characterized by feelings of tension, worried thoughts and physical changes.
300
Name 5 different coping skills?
Deep breathing, journaling, listen to music, going for a walk, talk to a friend
300
Name at least 3 of your personal strengths or give examples of what strengths could be.
Name at least 3 of your personal strengths or give examples of what strengths could be.
300
Self regulation is being able to control your
Emotions. It's knowing yourself and what makes you mad and having ways to calm down.
300
Name at least 4 symptoms of depression.
Feeling sad or depressed mood, loss of interest or pleasure in activities, loss of energy or motivation, changes in appetite, trouble sleeping or sleeping too much, feeling worthless or guilty, and difficulty concentrating.
300
Name at least 4 symptoms of anxiety.
Fast heart rate, rapid breathing, sweating, shaking, stomach ache, restlessness, excess worry, trouble sleeping, fear, trouble concentrating or racing thoughts
400
What does TIPP skill stand for?
Temperature, Intense Exercise, Paced Breathing, Pared Muscle Relaxation
400
What are core beliefs?
Beliefs about ourselves, other people, and the world we live in. Essentially, core beliefs determine how you perceive and interpret the world.
400
Mindfulness requires thinking. What part of your body thinks for you?
400
Name at least 4 coping skills for depression.
socializing-try not to isolate, exercising or going for a walk, getting creative such as writing, painting, drawing, or coloring, healthy habits such as getting enough sleep, spending time doing things that bring you joy, challenging negative thoughts, deep breathing, relaxing, positive affirmations, listening to music.
400
What causes anxiety?
A trigger can cause anxiety and everyone's triggers are different. Some examples can include social situations, school, taking a test, public speaking, work, confrontation, and relationships.
500
What is cognitive restructuring?
The process of learning to identify and dispute or change irrational or maladaptive thoughts.
500
What are some questions you can ask yourself to help challenge negative thoughts?
1. Is there substantial evidence for my thought?
2. Is there evidence contrary to my thought?
3. Am I attempting to interpret this situation without all the evidence?
4. What would a friend think about this situation?
5. If I look at this situation positively how is it different?
6. Will this matter a year from now?
7. Will this matter 5 years from now?
500
what are key elements of mindfulness ?
Awareness: Noticing your thoughts, feelings, and sensations as they happen. The goal isn’t to stop thinking— it’s to become aware of your experience, rather than getting lost in it.
Acceptance :Noticing your experience without judging or trying to change it. For example, if you notice a feeling of anxiety, simply state to yourself: “I notice I’m feeling anxious.”
500
Name at least 4 ways to support someone with depression.
Make a point to reach out, recognize that depression is an illness, listening, be supportive of healthy habits, encourage professional help, connect loved ones with social support, make time for self-care, and if someone is in danger call 911
500
Name at least 4 coping skills to decrease anxiety.
Deep breathing, meditating, progressive muscle relaxation, challenging irrational thoughts, and imagery.