Symptoms
Name one emotional or physical sign that can signal symptoms are increasing.
Changes in sleep, appetite, mood swings, increased anxiety, irritability, fatigue, racing thoughts, withdrawal.
Name one coping skill that requires very low energy.
Deep breathing, grounding, listening to music, sitting outside, self-talk, hydration.
Name one type of support (person or place).
Friend, family member, therapist, peer group, case manager, crisis line, community program
Name one common stressor that can affect mental health.
Finances, relationships, work/school, health, housing, responsibilities, uncertainty.
True or False: Recovery looks the same for everyone.
False — recovery is personal and individualized.
What’s one early warning sign you’ve noticed before symptoms worsen?
Trouble sleeping, isolating, increased negative self-talk, missing appointments, loss of routine.
What’s a coping skill you can use in under 5 minutes?
Box breathing, temperature change (cold water), brief stretching, positive statement, texting a support person.
What makes someone feel like a “safe” support person?
Non-judgmental, listens, respects boundaries, reliable, patient, validating.
What’s a body sign that stress might be building?
Muscle tension, headaches, stomach issues, fatigue, shallow breathing, restlessness.
What does “progress, not perfection” mean in recovery?
Small improvements matter; setbacks don’t erase growth.
Why is recognizing symptoms early helpful for recovery?
It allows you to use coping skills sooner, reach out for support, and prevent symptoms from becoming overwhelming.
Why might a coping skill work one day but not another?
Energy level, stress load, symptom intensity, timing, environment, or expectations can affect effectiveness.
Why can asking for help feel hard during symptom flare-ups?
Shame, low energy, fear of burdening others, negative thinking, past experiences.
How can stress impact sleep, mood, or motivation?
Difficulty sleeping, irritability, low energy, poor concentration, avoidance.
Why doesn’t having symptoms mean recovery has failed?
Recovery includes managing symptoms, not eliminating them entirely.
How can stress affect symptoms—even when nothing else changes?
Stress can intensify symptoms, reduce coping ability, worsen sleep, and increase emotional reactivity.
What helps you remember to use coping skills when symptoms rise?
Visual reminders, routines, alarms, written plans, practicing when feeling okay, support encouragement.
What’s one way to ask for support without sharing everything?
“Can we talk?” “I’m having a rough day.” “Can you check in later?” “I could use company.”
What’s one boundary that could reduce stress?
Limiting contact, saying no, scheduling breaks, reducing responsibilities, protecting sleep.
How can setbacks still be part of recovery?
They provide learning opportunities and highlight skills or supports needed.
Open-Ended: What’s one symptom you manage better now than in the past?
open ended question
How can using one small skill still support recovery?
Small steps build consistency, reduce overwhelm, and create momentum even on hard days.
How does support help recovery even when symptoms don’t disappear?
Reduces isolation, increases safety, improves coping, provides perspective and encouragement.
Why is managing stress part of illness management?
Stress can trigger symptoms; managing it supports stability and overall functioning.
What’s one recovery truth you wish you had learned earlier?
Recovery isn’t linear; needing help is normal; growth takes time; small steps count.