Coping
Name a benefit of having coping skills.
1. Ability to decrease symptoms of mental health struggles
2. Better management of emotions
3. Better mood
4. Improve self-esteem
5. Helps moderate desires
_____ is known as the hidden illness.
Depression, also known as "Hidden Depression" or "Smiling Depression".
If we hear gossip or someone talking about mental health in a negative way what can we say?
1. "What you're saying is not helpful."
2. "Everyone has mental health so making fun of it hurts us all."
3. "If what you're saying is true it sounds like they need our support not judgement."
Why is it important to make time for ourselves and have fun?
Self-care is important because it:
1. Gives us a break so we can reenergize
2. Helps us cope when times are harder
3. Releases endorphins (happy hormones)
4. Reduces stress and anxiety
5. Can help us have more energy to be helpful to others
True or False: Mental health issues are caused by a lack of willpower or discipline.
False
Mental health issues are not a sign of weakness or personality flaw. Mental health is constant work to get better that requires a lot of resilience and strength.
Name the three types of coping skills.
Active, Passive and Maladaptive coping skills.
True or false: Children don't experience mental health issues.
False
50% of all mental health disorders show first signs before a person turns 14-years-old, and 75% of mental health disorders begin before age 24.
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How can making mistakes be used to improve self-esteem?
Mistakes can be used as an opportunity for learning and growth.
Name two reasons why it is good to ask a friend if they are having a hard time.
1. It shows that we care; that we noticed and are concerned.
2. Let them know they are not alone; break them out of isolation.
3. Allows the person to talk about what is going on which can be a step to getting help.
Name two things you could say if you asked someone for help (e.g. parent, friend, teacher).
"I'm having a hard time; I need to talk to somebody; Today was really tough; I'm not sure what to say; I need help; I need someone to listen"
What are two things we need to be mentally well?
1. Attention
2. Respect
3. Support
4. Rest
5. Ways to Cope
True or False: Stress can save your life.
True
What are four natural ways our body helps us heal?
1. Talking
2. Laughing
3. Crying
4. Shaking
5. Yelling
What is a way we can help a friend who is going through a hard time emotionally or mentally?
1. Listen to them without judgement and believe what they are saying.
2. Ask them who else they feel comfortable talking to.
3. Go with them to a counselor, teacher, parent, etc.
4. Stay with them while they call someone for help.
5. Notice and comment on positive changes; encourage them to keep trying.
How can talking about a hard time be helpful? Give two reasons.
1. You can process what's going on: share your feelings, work out what's bothering you and explore what you can do about it.
2. You feel better saying it out loud.
3. You don't feel alone.
4. You feel cared for.
5. You create a connection between people.
What are two factors that can lead to a mental health illness?
1. Genetics; Nature vs. Nurture
2. Physical Illness or Injury
3. Traumatic Life Experiences
4. Social Disadvantage
5. Bereavement (losing someone close to you)
Give an example of how mental health issues can increase the risk for many types of physical health problems.
1. Depression can increase risk for diabetes, heart disease, obesity and stroke.
2. Anxiety can increase risk for digestive disorders, insomnia, heart disease, obesity and chronic pain.
3. Constant stress increases risk for heart diseases, increased blood pressure and issues with organs and blood vessels.
Describe a way in which stress can save your life.
1. Increased problem-solving
2. Flight or Fight (adrenaline rush)
3. Increased focus and energy
4. Increased strength to defend yourself
Give two reasons why it is important to be non-judgmental and listen when supporting a friend.
1. It builds connection and can be one of the most important things we do.
2. Makes it more likely the friend will ask for help in the future.
3. It's loving and respectful.
If someone is experiencing a hardship, what is one important thing to remember?
1. Finding someone who has experienced the same type of hardship can be helpful to connect with and learn from.
2. Self-care and fun are EXTRA important during this time.
3. Building yourself and others up is powerful. You are important. They are important.
True or false: Resilience is something we are born with.
False
Resilience is NOT something we are born with; but it is something that everyone can learn and develop.
This form of psychotherapy helps a person learn how to recognize negative patterns of thought and replace them with healthier ways of thinking.
Cognitive Behavioral Therapy
(1) Give one example of setting a healthy boundary and (2) explain why boundaries are important.
1. Letting our parents/caregivers know when we need time alone.
1. Asking people to stop distracting us when we are busy.
1. Letting friends know when we won't be available.
1. Letting others know when we don't like something, or how much we want of something.
2. Boundaries help us meet our own needs, helps develop our identity and independence, helps build healthy relationships, is respectful to others and enables us to use our energy in good ways to take care of ourselves and enables us to be more supportive to others.
Your friend is going through a mental health crisis. They have been bullied and suffering from depression, and recently shared how they wish to die. List three strategies you can use to help them.
1. Listen without making judgements and concentrate on their needs at that moment.
2. Ask them what would help them.
3. Reassure and refer to practical information or resources.
4. Avoid confrontation.
5. Ask if there is someone they would like you to contact.
6. Encourage them to seek appropriate professional help.
7. If they have hurt themselves, make sure they get the first aid they need.
8. Tell parents, school officials, therapist, emergency services (911), National Suicide and Crisis phone number (988).