Self-Care
Name one mental health consequence of not getting enough sleep.
Inability to concentrate, being impatient, lacking motivation, difficulty regulating emotions
True or False. Those who know their strengths and use them frequently tend to feel happier, have better self-esteem, and are more likely to accomplish their goals.
True.
To use your strengths, it’s important to have a clear idea of what they are. Some of your greatest strengths might be easy to recognize, while others go unnoticed because they feel ordinary to you (even if they aren’t). Statement Courtesy of TherapistAid
Give an example of how to use the following template for a healthy conversation: I feel [emotion] when you [action] can we/you [solution].
Some examples: “I feel frustrated when I come home and the house is messy. Can you put your things away before I get home.” “I feel left out when you spend a lot of time with the basketball team, can we hang out soon?” “I feel worried when I don't hear from you, can you check in with me more.”
Name one way to cope with feeling bored?
Learn a new hobby or skill, create something, reach out to others, every 20 minutes of the boring task reward yourself with 5 minutes of something more interesting
A mental health condition is a sign of weakness; if the person were stronger, they would not have this condition.
That is a Myth.
Fact: A mental health condition has nothing to do with being weak or lacking willpower. It is not a condition people choose to have or not have. In fact, recognizing the need to accept help for a mental health condition requires great strength and courage. Anyone can develop a mental health condition. (courtesy of unicef.org)
Name an example of social self-care.
Spend time with people you like; Call/write/ keep in touch with friends and family who are far away; Have stimulating conversations; Meet new people; Ask others for help when needed; Do enjoyable activities with others
Name one way you can incorporate gratitude practices into your life?
Gratitude journaling; Gratitude letters/ thank you notes; Recognizing even little or silly things that you are grateful for; Telling friends and family that you love them
For the following scenario, identify which response is passive, assertive and aggressive: A friend asks to borrow your car. This will be a big inconvenience to you. 1. Umm, yeah, I guess that’s fine. Do you need me to fill the tank? 2. No way! Why would I let you borrow my car? You’re crazy to even ask. 3. I need my car that day, but I’ll have time to drop you off.
1. Passive 2. Aggressive 3. Assertive; Courtesy of TherapistAid.com
True or False: A person might express anger in order to mask other emotions that cause them to feel vulnerable, such as hurt, disappointment, embarrassment or shame.”
True,
Anger is often just the tip of the iceberg. Other emotions may be hidden beneath the surface. In some families, anger is seen as more acceptable than other emotions. statement courtesy of TherapistAid.com
Poor mental health is not a big issue for teenagers. Teenagers just have mood swings caused by the hormonal fluctuations and act out due to a desire for attention.
That is a myth.
Fact: Teenagers often have mood swings, but that does not mean that adolescents may not also struggle with their mental health. 14% of the world’s adolescents experience mental-health problems. Globally, suicide is the 4-5th most prevalent cause of death for teens. Half of all mental health conditions start by the age of 14. (courtesy of unicef.org)
Name two examples of psychological/ emotional self-care.
Take time off work school or other obligations; Participate in hobbies; Get away from distractions (e.g. phone, email); Learn new things unrelated to work or school; Express feelings in a healthy way (e.g. talking, journaling, creating art); Recognize our own strengths and achievements; Do something comforting (e.g. re-watch a favorite movie, take a long bath); Find reasons to laugh
A balanced friendship is the idea that it's essential to have friends who not only support you in difficult times but also genuinely celebrate your achievements and happiness. Give an example of a friendship being reciprocal.
Equal power dynamics, when both friends initiate investment in the friendship equally, etc. Just as there are “fairweather” friends, there are also friends who may be very supportive in the hard times but are jealous or competitive during good times. Ideally, friends are there for you both in times of struggle and moments of triumph.
What could you say to set a boundary in the following situation? Your aunt asks you if you can watch her two young kids on Saturday morning but you already have plans.
Example answer: I have plans on Saturday so I can’t watch your kids then but if you give me at least a week's notice, I should be able to help watch them in the future.
In the context of coping with stress, what term refers to the ability to adapt and bounce back from challenging situations?
Resilience
Adolescents who get good grades and have a lot of friends will not have mental health conditions because they have nothing to be depressed about.
That is a myth.
Fact: Depression is a common mental health condition resulting from a complex interaction of social, psychological, and biological factors. Depression can affect anyone regardless of their socioeconomic status or how good their life appears at face value. Young people doing well in school may feel pressure to succeed, which can cause anxiety, or they may have challenges at home. They may also experience depression or anxiety for no reason that can be easily identified.
What are three benefits of self-care?
In a national survey, Americans cited benefits of self-care as: enhanced self-confidence (64%), increased productivity (67%), happiness (71%). From a physical health perspective, self-care also reduces heart disease, stroke and cancer. Courtesy of https://www.mentalhealthfirstaid.org/
A growth mindset is the belief that abilities and intelligence can be developed through effort, practice, and learning, as opposed to being innate and unchangeable, a fixed mindset. People with both mindsets are often very successful, but which mindset is better for our mental health?
Growth mindset. Growth mindsets are associated with less depression symptoms and more resilience.
Someone may have a growth mindset when it comes to dance “I can learn and improve if I work hard and attend all of my dance team practices. When I make mistakes in the routine, it’s just a part of the learning process” but a fixed mindset about math either “I’m just not good at math, there’s nothing I can do about it” or “I got an A on this math test because I’m naturally gifted with math, it’s just the way I am.”
Name 3 of the 5 love languages.
Acts of Service; Quality Time; Physical Touch; Words of Affirmation; Gifts
What cognitive distortion involves seeing things in black and white terms, without recognizing any middle ground or gray areas?
All-or-Nothing Thinking, Examples: “I never feel happy; I always feel sad.” “Everything is terrible; nothing good ever happens.” “It's always going to be like this.” “I failed this test so I will never be able to pass the class.”
Having enough Vitamin D, which we can get from the sun, not only helps with physical health, it also helps with overall mental health and mood.
Fact
Meditation, nature walks, yoga, body scans, are examples of what type of practice?
Mindfulness (will accept spiritual self-care as well)
True or False: It is important to remember that school/ education is the most important value in life for everyone and we should all prioritize school over everything else.
False. Values are things in life that feel most important to each of us individually. While one person might value their family more than anything else, another person might value building their career and the impact they can have professionally or a leisure activity that contributes to their wellbeing. Our values can shift throughout our lives. People who live in alignment with their values often are often happier and have more meaningful lives.
Change the following blaming statement, into an “I” Statement. (You will most likely need to change the statement quite a bit in order to use an "I" statement)
“You never call me. I guess we just won’t talk anymore.”
Example answer: “I feel hurt when you go this long without calling. I’m afraid you don’t care.” Courtesy of TherapistAid.com
Name the three parts of Beck’s Cognitive triangle?
Thoughts, Feelings and Behaviors
A serious car accident is an example of a traumatic event so anyone involved in a car accident will experience a trauma reaction (e.g. flashbacks, nightmares, anxiety, dissociation, confusion, blunted affect, etc).
That is a myth.
Fact: What constitutes a traumatic event depends on the person. There could be two people in the same car accident and it may have been a traumatic event for one person (resulting in a trauma reaction), but not for the other. For example, people who have experienced more trauma throughout their lives, may be triggered more easily and may be more likely to have a trauma reaction following an incident than people without a history of experiencing trauma.