Coping Skills
What is the definition of a healthy coping skill?
Something safe that helps you to feel good
Define stress
Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives
How many hours of sleep do adults need?
Adults typically need at least 7 to 9 hours of sleep each night for optimal health and functioning.
What is depression? What does it entail?
Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems.
_____ is responsible for more missed work hours than arthritis or cancer.
Depression
Q: What is the definition of an unhealthy coping skill and an example of one that should be avoided?
This is something that helps you feel good in the moment but leaves people feeling worse later on and is potentially dangerous, such as using drugs or alcohol
Read. Getting lost in a book can lower levels of cortisol, and other unhealthy stress hormones, by up to ____ %
68%
What are two healthy ways to wind down for bed and get a restful night’s sleep?
Take a warm/hot shower, read a book, drink noncaffeinated tea, listen to calming music, meditate, journal…
What are some symptoms of anxiety?
Rapid Heartbeat: A common response to anxiety, often described as palpitations.
Sweating: Increased perspiration, even in non-physical situations.
Trembling or Shaking: Involuntary shaking of the hands or body.
Shortness of Breath: Feeling like you can't catch your breath or are choking.
Chest Pain: Discomfort or pain in the chest area, which can mimic heart issues.
Fatigue: Persistent tiredness or exhaustion, even after adequate rest.
Muscle Tension: Tightness or soreness in muscles, often in the neck, shoulders, or back.
Nausea or Stomach Issues: Upset stomach, nausea, or gastrointestinal discomfort.
Mental Symptoms
Excessive Worry: Constantly worrying about various aspects of life, often irrationally.
Racing Thoughts: Rapidly jumping from one thought to another, making it hard to focus.
Difficulty Concentrating: Trouble focusing on tasks or remembering things.
Irritability: Increased sensitivity and frustration over minor issues.
Fear of Losing Control: A feeling that you might lose control over your thoughts or actions.
Taking medication will immediately solve my problems and make me feel better.
While many people are prescribed medication for treatment of a mental illness, they do so under the clinical supervision of a psychiatrist and often supplement medication with other forms of treatment, such as cognitive behavioral therapy, depending on their condition. Every case is unique, and not all forms of treatment or medication serve every person in the same way. Your clinician will recommend the treatment options that best meet your needs.
When might we make a SMART goal??
Key Coping Skills to Boost Motivation
Set Clear and Achievable Goals:
Break down larger goals into smaller, manageable tasks. This makes the process less overwhelming and allows for a sense of accomplishment as you complete each step. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can help maintain focus and motivation
What are some common effects of stress on the body?
Difficulty concentrating
Headaches or other body pains
Upset stomach
Trouble sleeping
Loss of appetite or increased eating
Worsening of pre-existing health problems
Increased use of alcohol, tobacco, and other substances
Digestive problems
Weight gain
Anxiety and depression
Muscle tension and pain
Heart disease, heart attack, and high blood pressure
Sleep problems
Memory and concentration issues
Why do teens need more sleep than adults?
The brain is still developing up until the age of 25.
What is the wise mind?
Wise mind is a concept that represents the balance between emotion and reason. It is characterized by:
Calmness and Composure: It operates from a space of psychological well-being, focusing on the present moment and thoughtful decision-making.
More men are affected by depression than women.
Myth.
Women are nearly twice as likely as men to be diagnosed with depression. Depression can occur at any age.
What is behavioral activation?
A more proactive way of breaking the vicious cycle of depression is to increase our level of activity even if we don’t feel like it to begin with.
What is Eustress?
What is sleep hygiene?
Sleep hygiene refers to the healthy habits and behaviors that promote good sleep quality. It encompasses practices such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants before bedtime. Good sleep hygiene is crucial for both mental and physical health, as it helps improve overall quality of life.
Identify two common cognitive distortions that someone may experience...
Cognitive distortions are faulty beliefs and perspectives we have about ourselves and/or the world around us (Beck, 1976). They are irrational thoughts that can be subconsciously reinforced over time.
All-or-nothing thinking
Labeling and mislabeling
Overgeneralization
Mental filtering
Disqualifying the positive
Should statements
If someone in your family has a mental illness, you are more likely to develop one as well.
Fact.
Although you will not necessarily develop any kind of mental illness, if someone in your family has a mental disorder you will be at higher risk
How could we reframe an "what if" statement?
"Even if"..
What is chronic stress?
hronic stress is the feeling of your body regularly being in that fight-or-flight state. Although that response is meant to keep you safe, you’re not built to endure it all the time.
Some examples of situations that cause chronic stress:
Chronic stress can also come from post-traumatic stress disorder (PTSD), which can be triggered by a single, traumatic event.
What are the effects of sleep deprivation??
Lack of sleep impairs attention, memory, and learning ability. Short-term sleep deprivation reduces alertness, slows reaction times, and hampers decision-making.
What is a stigma?
A mark of shame associated with a particular circumstance, quality or person.
According to the World Health Organization, ____ in _____ people will face a mental health disorder at some point in their lives.
According to the World Health Organization, one in four people will face a mental health disorder at some point in their lives.