Emotions
True or False: Feelings of sadness are normal and don't last very long, whereas depression is a deeper, more intense kind of sadness that lasts a lot longer and impacts your day-to-day.
True!
True or False: Belly breathing is a relaxation technique that helps you relax
True! Belly breathing allows your body to get the full amount of oxygen that is necessary to keep all of our cells operating at optimal levels. Belly breathing re-teaches us how to relax and nourish our cells.
What strategy did the Little Engine that Could use to help it get up the mountain?
Positive Self-Talk! PST!
I think I can, I think I can
In what situations do you need to go to a trusted adult for support?
- Someone looks like, hints at, or tells you they are feeling depressed or thinking of self-harm or suicide
- If someone is getting excessively bullied
- If you suspect or someone tells you they are being abused/ neglected/ or are using substances (e.g. drugs, alcohol)
- You're worried about the safety of yourself or someone else
What should you do if a friend tells you that they are feeling depressed?
a. Don't tell anyone because your friend asked you to promise not to tell anyone
b. Tell a trusted adult and ask for help
c. Tell your best friend, but no one else because you promised not to tell
B. Tell a trusted adult!
Think of at least 2 trusted adults at school you can talk to?
Laughter can:
a. Make our hearts and lungs stronger
b. Put us in a positive mood
c. Help relax our bodies and minds
d. All of the above
D. All of the above!
What is the strategy that involves privately documenting your thoughts or feelings.
How could it help you ride the waves?
Journaling- it's a great way to get out your emotions and express the way you feel without any judgment or response from anyone else, it's private, it doesn't involve talking, and it can help you reflect on what has been positively and negatively affecting you
What are the 3 ways to positively solve an interpersonal problem?
1. Moving On
2. Talking
3. Making a Choice
Depression is an ____ and a _______.
Depression is an EMOTION and a MEDICAL CONDITION
Saying, "I am strong, smart, funny, and loved" is an example of what strategy?
Positive affirmations! You should tell yourself these as much as possible and it's helpful to do these in front of a mirror!
In order to change your behavior/ actions, what must you change FIRST?
Your thoughts! Your thoughts influence your feelings, which influence your actions, which then influence your thoughts and start the cycle over again. You can control yourself when you practice controlling your thoughts!
How could you help yourself or someone else that might be feeling depressed?
Yourself:
- Force yourself to do the things you like (or used to like) doing
- Exercise, get plenty of sleep, try eating healthy good
- Start identifying your negative self-talk and work on challenging those thoughts
- Talk to your friends and family members, let them know how you're feeling
- Talk to a trusted adult and/or ask to talk to a mental health professional
Others:
- Be empathetic and tell them you care about them and how they're feeling (ACT- acknowledge, care, tell)
- Invite them to do something fun with you
- Give them a compliment and/or do something kind for that person
- Listen if they want to talk or sit with them quietly if they don't
- Offer a hug
- Let an adult know if you are concerned about their safety
-very sad/ irritable/ emotional for an extended time
-crying frequently
-stop doing the things you/ they like (sports, clubs, activities)
-stop doing classwork/ following directions, very distracted
-moving slow, withdrawing, stop talking to friends or trusted people
-expressing hopelessness, lack of comfortable emotions, and tunnel vision
-drastic changes in emotions, eating habits, sleeping habits, interactions towards others
Name the strategy or provide an example of the strategy that uses your imagination.
Visualization- where you use the power of your brain to picture some thing, person, or situation that calms you.
e.g. worry bubbles, you are in control of the tv watching your favorite things, playing your favorite video game
What is Progressive Muscle Relaxation (PMR)? Or give an example.
PMR: intentionally tightening and releasing specific muscles
E.g. Squeezing the lemon, chomping on the jawbreaker
Name at least 2 healthy ways to handle peer pressure.
-Take a deep breath and think about the consequences
-Use humor/ make a joke
-Use distraction
-Make an excuse
-Say "no"
-Walk away
-Recommend an alternate activity
-Involve/ talk to a trusted adult