Know Your Symptoms
A change in mood, sleep, thinking, behavior, or functioning that may be related to a mental-health condition is called this.
What is a symptom?
An outside event or situation that can increase stress or symptoms is called this.
What is a trigger?
True or false: Self-care only includes relaxing or enjoyable activities.
Self-care can include sleep, hygiene, medical care, treatment attendance, boundaries, eating, organization, and other actions that support well-being.
This skill involves bringing attention back to the present moment using things you can see, hear, feel, smell, or taste.
What is grounding?
Name one professional support someone could use when symptoms increase.
Possible answers
Jordan is normally social and talkative but has recently become much quieter, stopped attending activities, and is sleeping more. Why are these changes especially important?
They may represent a change from Jordan’s usual baseline and could be warning signs that symptoms are increasing.
Which is more likely to be a trigger: an argument with a family member or sleeping only three hours for several nights?
The argument is the trigger.
The sleep change is more likely a warning sign or symptom.
Someone is exhausted but has an important medical appointment. Which is more likely to be self-care: skipping the appointment automatically or finding a way to rest and still attend if possible?
Finding a way to rest and still attend if possible.
What is the difference between distraction and avoidance?
Distraction is usually temporary and intentional, while avoidance involves repeatedly escaping something that needs attention or shrinking life around the problem.
True or false: Asking for more support when symptoms increase means someone is failing at recovery.
False.
True or false: A symptom only matters if it is severe enough to cause a crisis.
False.
Milder changes can be important because noticing symptoms early gives someone more opportunities to respond.
Name two possible early warning signs that someone’s mental health may be changing.
Possible answers
What is the difference between comfort and self-care?
Comfort helps someone feel better in the moment; self-care supports overall well-being and may sometimes be uncomfortable or require effort.
Someone thinks, “I had one bad day, so all my progress is gone.” What type of thinking problem is this closest to?
All-or-nothing thinking / black-and-white thinking / overgeneralizing.
Why is it helpful to tell someone about warning signs before symptoms become severe?
Because earlier support may help prevent further worsening and gives the person more options.
What is the difference between a symptom and a diagnosis?
A symptom is an individual experience or sign, while a diagnosis is a broader clinical pattern made up of multiple symptoms and other criteria.
Why is knowing your personal baseline important for symptom management?
Because warning signs are often changes from what is normal for that individual.
Give one example of something that could be both healthy self-care and unhealthy avoidance depending on how it is used.
Possible answers
Example:
Watching TV for an hour to relax may be self-care; watching all day to avoid every responsibility may become avoidance.
Complete this thought with a more balanced version:
“I’m having more symptoms this week, so I’m back to square one.”
“I’m having a harder week, but that does not erase the progress I’ve already made.”
What is one reason a written wellness, symptom-management, or crisis plan can be useful?
Possible answers
Someone says, “I’m sleeping poorly, becoming more irritable, missing appointments, and having trouble concentrating.” Why is it useful to look at these together rather than one at a time?
Because a pattern of changes across several areas may show that overall functioning or symptoms are worsening.
Maria has family conflict on Monday, sleeps poorly Monday and Tuesday, skips program Wednesday, and begins isolating Thursday. Identify the likely trigger and at least two warning signs.
Trigger: family conflict
Warning signs: poor sleep, skipping program, isolating
A client says, “I know I’m slipping because I stop showering, stop answering calls, and stay in bed most of the day.” What is one self-care response that would be realistic in the early stage?
Possible answers
Why can a coping strategy still be useful even if it does not completely remove the symptom?
Because the goal may be to reduce intensity, improve functioning, prevent worsening, or help someone get through the moment safely.
A person has tried several self-care strategies, but symptoms are still worsening and functioning is declining. What is the most appropriate next step?
Increase professional support and involve the treatment team rather than relying only on self-care.