Coping Skills
The #1 recommended coping strategy to use to relax; many people claim it "doesn't work" but the science proves it does!
What is Deep Breathing?
This common emotion can make your heart race and palms sweaty — but in small doses, it can help you stay alert before a test or performance. It starts with an 'a'
What is anxiety?
You get in trouble with your parents for not doing the chores they asked. You feel angry and upset when they tell you you're not allowed to have your phone for the night.
What is normal?
Eating too much of this food — found in candy, soda, and energy drinks — can cause an energy crash and make you feel moody.
What is sugar?
It's late at night and you're feeling sad and hopeless. You are thinking about hurting yourself. Your parents are asleep and you don't want to text a friend. Who can you call or text?
What is the Crisis Line, 988?
This is how often you should be practicing healthy coping skills, both to manage stress and to prevent negative moods.
What is, every day?
Jon really wanted a new bike for his birthday, but he received a skateboard instead. His brother was given a new bike on his birthday! Jon feels ____________ of his brother.
What is jealous?
You have trouble sleeping every night for two weeks. You've lost your appetite and have noticed your clothing feels a bit loose.
What is concerning?
This is the recommended amount of caffeine you should be having daily to support your mental health.
What is NONE! If you do have some, it should be no more than 100 milligrams per day.
You notice red lines and scabs on your friend's arms and legs. You are worried they might be cutting themselves. You're at school. Who can you tell?
Who are the school nurse, school counselor, REACH Counselor, or teacher?
This coping skill is only useful if you are careful about the feelings it brings up in you. If it makes you feel more sad or angry, you should "change the tune."
What is, listening to music?
Tia was chosen as the winner of a poetry contest. Her work was published in the school yearbook and she received a gift certificate as part of her reward. She was written about in the newspaper and her parents made a big deal out of her accomplishment. Tia feels ______ (the answer is NOT 'happy'!)
What is proud?
You feel like you could cry more easily than usual. Things that you used to enjoy don't seem fun any more and you're not interested in hanging out with your friends.
What is concerning?
This is the amount of exercise you should try to get weekly for optimal mental health.
What is 3-4 hours?
This is a place you can go right here in Johnstown if you need immediate mental health support, but aren't sure if it really requires a trip to the hospital. The professionals here will help you determine whether you need counseling, medication, or more intensive treatment.
What is the Reach Crisis Center?
Name three different healthy ways to distract yourself when you are feeling stressed.
What are listening to music, reading, talking to a friend, watching TV, playing a video game, etc.?
You notice your friend is feeling sad and has been keeping to herself all day. You ask her what's wrong and she shares that her grandmother is sick and in the hospital. You imagine how your friend might feel by putting yourself in her shoes. You know it would be sad and tough to go through. What emotion do you feel toward your friend?
What is empathy?
The idea of killing yourself pops into your head and you quickly realize that you have a lot to live for. You know that this isn't what you want. It surprises you that your brain even thought this in the first place.
What is normal?
If you wake up for school at 6:30, this is the time you should be going to bed at night to get the recommended amount of sleep.
When is 10:30 pm?
You have been feeling really anxious for more than a few weeks. You aren't sure who to talk to. This would be the best first person to talk to.
Thirty minutes of this coping skill are as effective as taking an antidepressant medication.
What is aerobic exercise?
Sam looks in the mirror and sees all the things he doesn't like about his appearance. He thinks his hair is too fluffy and his ears stick out too much. He worries that he is going to be made fun of for the shirt he's wearing. He really lacks confidence in himself. What emotion does Sam feel about himself?
What is insecure?
You are so worried about a test that your stomach hurts, your heart pounds, and you feel like you can't breathe. You feel dizzy and lightheaded and your mind is racing. You feel like you need to run out of the room and fight the urge to cry.
What is concerning?
Using this for 3 or more hours per day DOUBLES your risk of anxiety and depression, and negatively impacts body image.
What is social media?
You're typically a pretty chill person, but you're having a bad day and feeling a little nervous about a presentation you have to give in class. You're trying to ignore your worry, but you still feel like you might like to talk to someone other than your parents. This is another easy person to talk to.
Who is a friend?