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Deep, slow breaths originating from this lower belly area can instantly lower your heart rate and calm your nervous system.
What is the diaphragm (or belly breathing)?
Writing your thoughts and feelings down in this daily book can help process difficult emotions and reduce stress.
What is a journal?
Taking a temporary break from a heated or overwhelming situation by physically leaving the room.
What is walking away (or taking a time-out)?
Grounding technique that uses the numbers 5, 4, 3, 2, and 1 to focus on these physical inputs around you.
What are your five senses?
What are examples of quick, physical coping skills?
What is deep breathing, going for a walk, stretching and holding an ice cube?
A mood disorder characterized by extreme shifts in mood, energy, and activity levels, ranging from highs (mania) to lows (depression).
What is bipolar disorder?
: Myth or Fact: Talking about suicide with someone in crisis increases the risk that they will do it.
Writing down thoughts, worries, or reflections regularly in a private notebook.
What is JOURNALING
This anxiety disorder can cause a sudden, intense peak of fear, rapid heart rate, and shortness of breath out of nowhere.
What is a panic attack (or panic disorder)?
This relaxation technique involves tensing and relaxing muscle groups throughout the body.
What is PROGRESSIVE MUSCLE RELAXATION
This common mental health condition involves persistent feelings of sadness, loss of interest, and low energy.
What is depression?
This primary "happy chemical" neurotransmitter regulates mood, sleep, and appetite.
What is serotonin?
Intrusive memories, nightmares, and severe anxiety following a terrifying event characterize this disorder.
What is Post-Traumatic Stress Disorder (PTSD)?
Adults need this many hours of nightly rest on average to support optimal mental and physical health.
What is 7 to 9 hours?
Chronic, long-term stress can flood the body with this primary stress hormone, potentially shrinking parts of the brain over time.
What is cortisol?
Replacing a negative or distorted self-talk statement with a realistic and balanced one is known by this cognitive term.
What is cognitive reframing (or cognitive restructuring)?
This almond-shaped cluster of nuclei in the brain processes strong emotions like fear and anger.
What is the amygdala?
Hearing others share similar experiences in this communal setting helps individuals realize they are not alone and gives a sense of hope.
What is support group?
Roughly 90% of the body's serotonin receptors are located in this organ system, heavily linking diet to mood.
What is gut / gastrointestinal tract?
Staying hydrated by drinking enough of this simple fluid daily supports brain function and mood.
What is water?
Setting firm personal limits on work emails, toxic relationships, or over-committing.
What is SETTING-BOUNDARIES?
Noticing what is happening in the present moment without judgment
What is MINDFULNESS?
Observing an intense emotion like a wave that swells, peaks, and eventually passes.
What is URGE SURFING?
Characterized by emotional exhaustion and a lack of accomplishment, this condition was officially classified by the WHO as an occupational phenomenon.
What is BURNOUT
Focusing completely on a repetitive physical task like washing dishes or walking to anchor racing thoughts.
What is GROUNDING