Mental Health Facts
What is depression?
This coping skill involves taking slow, deep breaths to calm your body.
What is deep breathing?
Stress activates this body response.
What is the fight, flight, or freeze response?
Adults generally benefit from about this many hours of sleep each night.
What is 7–9 hours?
This skill involves fully focusing on what another person is saying.
What is active listening?
True or False: Mental illness is a sign of personal weakness.
What is false?
Name one grounding technique that uses your senses.
What is the 5-4-3-2-1 grounding technique?
(5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste)
Name one physical symptom of stress.
What are examples that include headaches, muscle tension, stomach upset, sweating, fatigue, or rapid heartbeat?
Name one physical activity that supports mental health.
Walking, yoga, dancing, swimming, cycling, or strength training.
Name one characteristic of a healthy relationship.
Trust, honesty, respect, communication, support, or healthy boundaries.
Name two common symptoms of anxiety.
What are excessive worry, racing heart, restlessness, muscle tension, trouble sleeping, difficulty concentrating, or irritability?
This coping strategy involves challenging negative thoughts with more balanced ones.
What is cognitive restructuring (or reframing)?
What is one healthy way to reduce stress in under five minutes?
Deep breathing, stretching, mindfulness, grounding, positive self-talk, or taking a short walk.
Self-care includes caring for these four areas.
Physical, emotional, social, and mental (or spiritual).
"I feel...when...because...and I need..." is an example of this communication skill.
What is an "I" statement?
This neurotransmitter is commonly associated with mood, sleep, and well-being.
What is serotonin?
Name three healthy coping skills.
Examples include walking, journaling, talking to someone, meditation, listening to music, exercise, hobbies, art, or prayer/spiritual practices.
This hormone increases during stress.
What is cortisol?
Name one reason setting boundaries is considered self-care.
It protects time, energy, emotional well-being, and reduces burnout.
Name two signs of unhealthy boundaries.
Difficulty saying no, people-pleasing, disrespect, controlling behavior, guilt for setting limits, or lack of privacy.
Name three protective factors that support mental wellness.
What are supportive relationships, regular exercise, healthy sleep, purpose, coping skills, healthy eating, or seeking professional help?
Explain the difference between healthy coping and avoidance.
Healthy coping addresses emotions or problems, while avoidance temporarily escapes them without resolving them.
Name four warning signs that stress may be becoming overwhelming.
Trouble sleeping, irritability, withdrawing, poor concentration, increased substance use, physical complaints, or feeling constantly overwhelmed.
Describe one realistic self-care goal using the SMART format.
(Specific, Measurable, Attainable, Realistic, Timely)
"I will walk for 20 minutes after dinner three days this week."
What are three ways to resolve conflict respectfully?
Active listening, staying calm, using "I" statements, compromising, taking breaks if emotions escalate, and focusing on the problem rather than the person.