Mood Basics
What are two common signs of depression?
Feeling sad a lot and losing interest in things you used to enjoy
What physical feeling might anxiety cause in your stomach?
Nausea or “butterflies”
What’s one thing you can do to calm down when you feel overwhelmed?
Take deep breaths
If someone looks happy or acts normal, they can’t be struggling with anxiety or depression.
False — many people hide how they’re really feeling. You can’t always tell if someone is struggling just by looking at them.
What would you do if you’re feeling really anxious before a test?
Use calming strategies like breathing, positive self-talk, or grounding
What is anxiety?
Worry or fear that feels too big or happens a lot, even without danger
How can anxiety affect both your brain and your body at the same time?
It can cause racing thoughts or panic in the brain, and symptoms like sweating, shaking, or a fast heartbeat in the body due to the stress response.
Name one physical activity that can boost your mood.
Going for a walk or exercising
True or False: You can "just snap out of" anxiety.
False
A friend says they feel numb and don't care about anything. What could you do?
Listen, show care, and tell a trusted adult
Can someone have both depression and anxiety at the same time?
Yes, it’s common to have both at once
What are two sleep changes caused by depression?
Sleeping too much or not being able to sleep
What’s a grounding technique you can use when anxious?
5-4-3-2-1 method (name 5 things you can see, 4 you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste)
Myth or Fact: Talking about emotions is a sign of emotional strength, not weakness.
Fact — sharing emotions helps you process them and shows self-awareness and courage.
You’ve been feeling anxious and sad more often, snapping at friends, and having trouble focusing. You don’t want to “make it a big deal.” What’s one healthy step you could take instead of keeping it to yourself?
You could talk to a school counselor, trusted adult, or friend about how you’re feeling. Opening up can help you feel supported and figure out next steps before things get worse.
What are two emotional symptoms and two behavioral symptoms that might suggest someone is experiencing depression?
Emotional: persistent sadness, hopelessness. Behavioral: withdrawing from others, changes in sleep or appetite.
How can anxiety affect your muscles?
They can feel tense or sore
What is journaling and how can it help?
Writing down your thoughts; it helps release emotions and understand feelings
Myth or Fact: Feeling sad sometimes or for multiple days in a row means you’re depressed.
Myth — sadness is a normal emotion; depression is ongoing and affects many areas of life over time. Symptoms need to last longer than two weeks to be considered depression.
(Note: not to be confused with a depressed mood)
You’re starting to have a panic attack in school—your heart is racing and you feel dizzy. What can you do in that moment to manage the symptoms and avoid panic taking over?
Use deep breathing, focus on one thing you can see or touch (grounding), step outside the room or ask for a break if possible, and remind yourself that it will pass.
What are two key differences between depression and generalized anxiety disorder?
Depression often involves low mood and lack of energy or motivation; GAD involves excessive worry and restlessness. Depression may include hopelessness, while anxiety includes fear of future events.
What is the role of the amygdala and the prefrontal cortex in anxiety, and how do they interact?
The amygdala detects danger and activates fear responses; the prefrontal cortex helps regulate and reason through the threat. In anxiety, the amygdala overreacts and the prefrontal cortex may not calm it down effectively.
What is an emotional regulation plan, and how could creating one help someone manage intense feelings like anxiety or anger?
An emotional regulation plan is a personal set of steps someone can use when emotions feel overwhelming (e.g., breathing, positive self-talk, taking space, asking for help). It helps by giving a clear, healthy way to calm down and feel more in control during tough moments.
Myth or Fact: Talking openly about mental health in schools or online increases the risk of others developing mental health issues.
Myth — Talking openly about mental health increases awareness, reduces stigma, and encourages people to seek help. Responsible conversations do not cause mental health problems; they create safer environments for those who are struggling.
(Note: not to be confused with triggering those who are already struggling or posting/viewing explicit negative and aggressive material on the internet)
You’re in a conflict with a parent and start to feel overwhelmed. What’s a way to handle the emotion without exploding?
Take a break, walk away if needed, and come back when calm to talk it out respectfully