Unhealthy
What is procrastination?
Delaying or putting off tasks. Chronic use of this negative coping style can impair concentration, reduce motivation, and contribute to worsening mental health symptoms.
How can utilizing healthy coping skills help us to reach out goals?
Use of HCM such as stress management and positive self-talk help improve focus, resilience, and motivation, making it easier to overcome obstacles and achieve goals
Jason feels overwhelmed after work and pours himself several drinks to "numb out." What would be a healthier alternative?
He reaches out to a friend or therapist to talk, goes for a walk, and uses deep breathing to decompress instead of drinking.
Where/When can HCM be used?
Anytime, Any place
What is setting boundaries?
This term refers to setting limits with others or saying no when needed, which can reduce burnout and protect your mental health
What is one of the key factors that contribute to depression and anxiety?
Isolation. When someone isolates themselves socially, it can lead to feelings of loneliness, decreased support, and a lack of positive interactions—all of which can worsen or trigger depressive symptoms.
Why is setting goals important?
Setting clear, achievable goals provides direction, boosts motivation, and helps track progress—key ingredients for personal growth and success.
Taylor scrolls social media for hours to escape stress and ends up feeling worse. What would be a healthier alternative?
They decide to put their phone on "Do Not Disturb," light a candle, and do 10 minutes of mindful breathing or guided meditation.
What is resilience?
The more you practice healthy coping, the stronger your ability becomes to handle future challenges without falling apart.
What is deep breathing?
When feeling overwhelmed by stress, this simple practice involving deep inhaling and exhaling can help calm the nervous system. Great coping mechanism because it can be used in any setting!
T or F: Drinking alcohol has no impact on medication effectiveness for mental health conditions.
False
What is self reflection?
This strategy involves regularly reviewing and adjusting your plan to stay on track toward your goals, especially when stress or challenges arise.
When Sam feels hurt or criticized, he yells or shuts down emotionally. What would be a healthier alternative?
He takes a break, writes about what he’s feeling in a journal, and comes back to the conversation once he’s calm—emotional regulation in action.
How does the use of HCM improve relationships?
When you manage your emotions well, you're more likely to communicate calmly and avoid conflicts, which improves your connections with others.
What is the 5-4-3-2-1 grounding technique?
When anxiety feels intense, this grounding technique involves naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
What are the long term effects of negative thinking?
Persistent negative thinking over time can contribute to chronic stress, increased risk of depression, weakened immune function, and poor overall health.
What does SMART goal stand for?
Specific, Measurable, Achievable, Relevant, Time Bound
After a stressful day, Lena eats an entire pizza even though she’s not hungry. What would be a healthier alternative?
Next time she feels overwhelmed, she takes a brisk walk and listens to music to release the tension—choosing movement over mindless eating.
What is a healthy coping mechanism that will help reduce any negative mental health symptoms?
EXERCISE!!
What is chunking?
When overwhelmed by social situations, this technique involves breaking the event into smaller, manageable parts to reduce anxiety.
What can overworking lead to?
Burnout
What are the 3 C's of self esteem?
Competence, Connection, and Control
Jordan feels intense anxiety when invited to social events. To avoid discomfort, he often makes excuses and stays home, which leads to loneliness and reinforces his fear of social settings. What would be a healthier alternative?
Jordan decides to try gradual exposure. He starts small—joining a friend for coffee in a quiet setting. Before going, he practices positive self-talk like, “It’s okay to feel nervous. I don’t have to be perfect—just present.”
Over time, he builds confidence by celebrating small wins and reflecting on what went well after each interaction.
What are the potential consequences of not developing HCM?
Reliance on unhealthy strategies (like avoidance, substance use, or aggression), which can lead to chronic stress, mental health issues (like anxiety or depression), difficulty maintaining relationships, and lower overall life satisfaction.
How many ounces of water should you drink a day?
The general recommendation is about 64 ounces of water per day (which equals 8 cups).