Name The Symptom
You have a big test tomorrow. Your stomach feels weird, your muscles are tense, and you can't stop thinking about what might go wrong.
What is anxiety?
For several weeks, someone has felt sad or empty most days and doesn't really enjoy things they used to love.
What is depression?
You notice you're getting increasingly anxious before giving a presentation. Your heart is beating faster and you're starting to think, “I'm going to completely mess this up.” What could you do?
Use a coping strategy such as slow breathing or grounding and challenge the thought with something more realistic, like “I'm nervous, but that doesn't mean I can't do this.”
Having a mental-health disorder means someone is "crazy."
MYTH
Mental-health conditions are health conditions and don't define someone's entire identity.
Name two healthy coping skills you could use when you're stressed.
Examples: Music, exercise, journaling, talking to someone, art, breathing, taking a break, going outside, etc.
Out of nowhere, your heart starts pounding, you feel short of breath, dizzy, shaky, and terrified that something terrible is happening.
What is a panic attack?
Someone worries excessively about school, family, friendships, health, and other everyday things. They find it very difficult to control the worrying.
What is generalized anxiety disorder (GAD)?
Your friend cancels plans with you at the last minute. You immediately think, “They're mad at me. They don't want to be my friend anymore.” What should you do before reacting?
Check the facts rather than assuming you know what they're thinking. Consider other explanations and communicate with them before jumping to a conclusion.
Someone can experience anxiety even when nothing dangerous is happening at that moment
FACT
The body's can become activated without an immediate external danger.
You're stuck thinking about everything that could go wrong tomorrow. Name a grounding technique that could bring your attention back to the present moment.
5-4-3-2-1 senses, describing your surroundings, noticing your feet on the floor, holding something cold/textured, etc.
Someone keeps replaying an upsetting event in their mind even when they don't want to. Memories or images seem to pop up unexpectedly.
What are intrusive thoughts/memories?
Someone experiences unwanted thoughts that cause significant anxiety and feels driven to repeat certain behaviors or rituals to make the anxiety go away.
What is obsessive-compulsive disorder (OCD)?
You're having a terrible day and notice that every little thing is starting to irritate you. Someone makes a small comment and you feel like you're about to explode at them. What could you do?
Recognize that your reaction may be influenced by everything else you're feeling, take space if needed, regulate yourself, and respond after the intensity decreases.
OCD is when someone really likes things clean, organized, and perfect.
MYTH
OCD involves obsessions and/or compulsions that can cause significant distress or impairment.
What's the difference between coping with an emotion and avoiding an emotion?
Coping helps you manage/tolerate the feeling while eventually addressing it; avoidance is primarily an attempt to escape or suppress the experience and can become problematic when it prevents you from dealing with what's happening.
Someone feels disconnected from themselves or their surroundings, almost as though they're watching themselves from outside their body or the world doesn't feel real.
What is dissociation?
After experiencing something traumatic, someone has nightmares about it, avoids reminders, feels constantly on guard, and becomes startled very easily.
What is PTSD?
Your friend has been isolating themselves lately. When you ask what's wrong, they say, “Nothing. I just don't want to deal with anyone.” You're still concerned. What could you do?
Respect their space without completely disappearing. Let them know you're there for them, continue checking in, and encourage additional support, like talking to a trusted adult, if the changes continue or become concerning.
Two people can experience the same traumatic event and respond to it very differently.
FACT
There is no correct way to respond to trauma. Everyone experiences it differently and it can vary significantly between individuals.
You're extremely angry and want to send someone a message telling them exactly what you think. What's a coping strategy that could prevent you from making the situation worse?
Delay the response. Write the message without sending it, step away, regulate yourself, and reread/reconsider it once the intensity has decreased.
Someone hears a voice that other people don't appear to hear. The experience seems completely real to them.
What is a hallucination?
Someone frequently loses track of assignments and belongings, struggles to finish tasks even when they want to, gets distracted easily, has difficulty organizing their responsibilities, and often feels like their mind is jumping from one thing to another.
What is ADHD (Attention-Deficit/Hyperactivity Disorder)?
You've been using your coping skills, but lately they aren't helping enough. You're having a harder time functioning normally and you're starting to feel like you can't handle everything on your own. What should you do?
Recognize that needing more support isn't the same as your coping skills “failing.” Reach out to your therapist, treatment team, trusted adult, or another appropriate support and explain what's been changing.
If someone's mental health suddenly improves after they've been struggling, there's no longer any reason to check in on them.
MYTH
A sudden change doesn't necessarily tell us why someone is feeling differently. Continuing supportive check-ins can still be appropriate.
You've tried your usual coping skills, but your emotions are still becoming harder to manage and they're interfering with school, relationships, sleep, or everyday life. What is an appropriate next step?
Reach out for additional support from a trusted adult, therapist, counselor, doctor, or another appropriate professional rather than trying to handle everything alone.