Resilience
Stress and Emotions
Techniques
Mental Health
Resources
100

What is resilience?

The capacity to prepare for, recover from, and adapt in the face of stress, challenge, or adversity

100

What affects physiology more: thoughts or emotions?

Emotions - they are the primary drivers of activity in our major body systems

100

Why are coping techniques important?

Coping techniques help us return to a regulated, neutral state and reduce harmful effects of stress

100

What are the three areas of functioning that mental health can affect?

Feelings, thoughts, and actions

100

True or false - you have to pay for counseling through the Student Counseling Center

False - your student fees cover counseling and it is available free to you to access

200

Why is building resilience important?

Helps reduce and prevent stress buildup and instead sustain your energy and perform better

200

What is a stressor?

Any change or challenge that poses a perceived threat

200

Name two important coping techniques

Grounding exercises, breathing exercises, affirmations, and journaling

200

True or False - Mental health exists on a fixed state

False - mental health exists on a continuum and can fluctuate based on stressors and protective factors present

200

What are two options for counseling on campus?

The Student Counseling Center and the Counselor Training Clinic

300

What is key to building resilience?

Self-regulating our energy

300

How does your response to a stressor affect your energy?

You could feel overwhelmed, frustrated, anxious, or worried

300

Describe the Heart-Focused Breathing Technique

Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual with a rhythm that is comfortable

300

Why are wellness activities important to maintain our mental health?

In order to maintain our mental health, it is important to deliberately care for our mental health by doing activities that help us regulate to improve our mood and our health

300

What is the on-campus helpline for yourself or a friend that is in need?

974-HELP

400

Name the four domains of energy and resilience

Physical, emotional, mental, and spiritual 

400

Name three sources of energy drains

Serial worry, blaming, judging, histories, rehashing, resignation, defensive brooding, negative projections, and justifying

400

What are the three quick steps of the inner-ease technique

1. Heart-focused breathing

2. Draw in the feeling of inner ease

3. Anchor and maintain

400

Name three examples of wellness activities you can utilize

Setting boundaries, gym, walks, meditation, eating well, spending time with friends and loved ones, resting, making art or crafts, practicing good sleep hygiene, cleaning, therapy, budgeting and time to be alone, to name a few

400

Name one community resource you can access for mental health care

Helen Ross McNabb, Cherokee Health Systems, and the Mental Health Association of East TN

500

Name two effects that depleting emotions can have when not renewed

Health issues, brain-cell death, impaired memory, accelerated aging, impaired mental function, diminished performance

500

Why is self-regulation important to manage stress?

Self-regulation helps us cope with stressors in order to better our response and be productive

500

Describe the 5-4-3-2-1 technique

5 things I can see

4 things I can touch

3 things I can hear

2 things I can smell

1 thing I can taste

500

The Eisenhower Decision Matrix is a way to manage tasks in your life to manage stress. What are the four categories?

Do, schedule, delegate, delete

500

What app can you download that rewards you for reaching your wellness goals?

Better YOU

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