Coping
Name one helpline/website and one person you know that you can go to for support.
988, 911, city crisis hotline, etc., and a person you trust.
What are 3 strategies you can use to cope with a panic attack?
Moving to a quiet place, communicating with others what you need, deep breathing techniques, grounding techniques, distraction skills, engaging any of the 5 senses, etc.
Give one example of setting a healthy boundary with a friend, family member, or romantic partner.
Examples: Letting them know we need a break, telling what you need from the relationship, activities you are willing or unwilling to attend, etc.
If you know your friend is experiencing depression, what can you do?
Examples: provide resources they can reach out to, ask what kind of support they need, etc.
Messages that your body and mind are sending you about how you are emotionally experiencing something.
What is one thing we can do to distract during a hard time and one thing that can help reflect on the problem?
Distraction: hobbies such as art, exercise, video games, music, etc.
Reflection: journaling, talking to someone, etc.
Name 3 things you can ask a psychiatrist when exploring mental health medications.
All areas of our health are interconnected. What are 4 areas of our health?
Physical, mental, spiritual, and emotional.
How can regular emotion check ins with friends, family, or romantic partners help us?
Examples: Can help develop authentic communication patterns, increase awareness of our own emotions, can increase empathy within relationships, etc.
What does it mean to reframe negative thoughts and give one example.
Reframing thoughts is when you actively notice unhelpful thoughts in your mind and reframe them into more useful, rational, or positive thoughts.
1. Breathe in for 4 seconds
2. Hold breath for 4 seconds
3. Exhale through mouth for 4 seconds
4. Hold breath for 4 seconds
Can be used anytime including starting the day, de-escalating from an emotional crisis, or relaxation.
Name 5 things that can cause stress, both positive and negative.
School, work, relationships, exercise, finances, household responsibilities, moving, etc.
Give 3 reasons why it is important to make time for ourselves and have fun.
Examples: gives a break to re-energize, helps cope when times are harder, reduces stress, can give more energy to be helpful to others, etc.
Why don't some people share difficult feelings like sadness, hurt, anger, and frustration?
Conflict avoidance, fear of judgment, vulnerability seen as weakness, etc.
Why is it important to feel our emotions, especially the hard feelings, rather than ignore or suppress them?
Ignoring or suppressing emotions can lead to negative coping skills such as increased interpersonal conflict and substance abuse.