Coping Skills
Maria feels anxious before a presentation, so she practices slowly counting her breaths and repeating calming phrases. This coping technique is called?
Grounding or deep breathing
Which stand-up comedian created the Netflix special Inside during the COVID-19 lockdown, exploring isolation, anxiety, and the internet’s impact on mental health?
Bo Burnham
a type of psychotherapy that focuses on how thoughts and behaviors influence feelings.
(CBT) Cognitive Behavioral Therapy
bonus: what is the focus of this type of therapy?
CBT is based on the idea that your thoughts, feelings, and __________ are connected.
Behaviors
I’m free, I’m quiet, and always near—
You do me best when thoughts aren’t clear.
In through the nose, out nice and slow—
I help you calm when feelings grow.
Deep breathing
This coping strategy involves accepting your emotions without trying to change them immediately, often taught in mindfulness-based therapies.
Acceptance
Which indie artist’s 2020 album Punisher contains raw themes of depression and dissociation, hidden behind soft vocals and melodic production?
Phoebe Bridgers
Focuses on teaching people skills to manage intense emotions, cope with challenging situations, and improve their relationships.
(DBT) Dialectical Behavior Therapy
Bonus: Best used for diagnoses involving problems with....
"I missed going to the gym today, so I might as well skip this entire week"
“If I can't do it perfectly, I shouldn’t do it at all.”
“I can’t meditate for 30 minutes, so I won’t even try.”
All-or-nothing thinking
One TikTok turns into ten,
Then it’s 3am again.
News, drama, memes collide—
I steal your peace and your bedtime pride.
Doomscrolling
This DBT skill uses techniques like temperature change, intense exercise, paced breathing, and progressive muscle relaxation to calm overwhelming emotions.
TIPP skill
examples?
Which 2018 indie video game was praised for its realistic and sensitive portrayal of anxiety and panic attacks?
Celeste
The main character’s internal struggles are metaphorically explored through challenging gameplay and dialogue.
A type of mental health therapy that helps you acknowledge your relationship with your thoughts and feelings
(ACT) Acceptance and Commitment Therapy
Key Compenents:
Cognitive Defusion: Learning to view thoughts as just thoughts—words or pictures—rather than dangerous truths or commands.
Self-as-Context: Developing a perspective of the self as a stable observer of your experiences, rather than being defined by them.
Values Clarification: Identifying what truly matters to you and what kind of person you want to be.
You take responsibility for things that are outside your control—blaming yourself for everything.
Personalization
You grind like it’s hustle TikTok lore,
'Til you crash on the floor wanting less, not more.
I steal your spark, your get-it-done,
Even self-care feels overdone.
Burnout
This strategy involves changing your perspective to view a challenging situation in a more positive or constructive way.
Cognitive reframing or cognitive restructuring
This iconic painter’s mental health struggles included psychosis and depression, reflected in his “Starry Night.”
Vincent van Gogh
A type of antidepressant that increases the levels of serotonin and norepinephrine in the brain to improve mood and alleviate symptoms of conditions like depression, anxiety, chronic pain
(SNRI) Serotonin-Norepinephrine Reuptake Inhibitor
Bonus: name 1 SNRI medication
Jumping to the worst possible conclusion; Ex. you don't win the scholarship, and this means you won't finish college
Catastrophizing
I repeat your fears, again and again,
I turn small worries into giant pain.
I don’t solve problems, I circle them tight—
Keeping your mind up all through the night.
Rumination
This DBT acronym stands for a strategy that helps individuals improve the moment by engaging in activities that shift focus and promote relaxation or perspective.
IMPROVE the Moment
The IMPROVE acronym makes it easy to recall the skills when they are needed: Imagery, Meaning, Prayer, One thing in the moment, Vacation, and Encouragement.
Which Oscar-winning film portrays a character with bipolar disorder and was praised for its accurate depiction of manic episodes?
Silver Linings Playbook
Characterized by intense emotional and physical symptoms like severe depression, anxiety, irritability, and even suicidal feelings that significantly interfere with daily life and relationships.
(PMDD) Premenstrual Dysphoric Disorder
Estimated that it affects up to 1 in 12 individuals who menstruate in the US.
Many of those with PMDD have also been diagnosed with anxiety or depression
You believe that if you feel something, it must be true—even if there's no factual support.
Emotional reasoning
I tell you “You’re lazy,” I whisper “You’ll fail,”
I push you harder with guilt as my tail.
You think I help, but I just degrade—
I break you down, while pretending to aid.
Negative self-talk