Individual Coping Skills
Two deep breathing exercises
What is diaphragmatic (belly), square (box), triangle or 4-7-8 breathing (and others)?
My overall opinion of myself, how I view my abilities and limitations
What is self-esteem?
Two people can have the same experience, yet have very different interpretations of what happened.
True!
Core beliefs are the deeply held beliefs that influence how we interpret our experiences.
Some symptoms of this mental health diagnosis include worry, fear, over arousal, panic attacks, agitation and difficulty concentrating
What is anxiety?
What is always in front of you but can’t be seen?
Your future.
This type of coping is helpful when I need to take care of my feelings because I either don't want to change the situation or the circumstances are out of my control
What is emotion-based coping skills?
This helps deal with my feelings in a healthy way by soothing self, temporarily distracting or tolerating my distress. Examples: exercise, write in journal, draw, take a bath, listen to music, play with a pet, spend time in nature, read a book, go for walk, meditate, guided imagery.
Two factors that impact self-esteem
What is …?
-our own thoughts and perceptions
-relationships with those close to you
-experiences at home/school/work/community
-illness/disability/injury, culture/religion
-impact of social media
Neuroplasticity is the brain's amazing capacity to change and adapt.
True! :)
Some symptoms of this mental health diagnosis include sad mood, feelings of hopelessness, excessive guilt, loss of energy, changes in appetite, sleep problems and low self-esteem
What is depression?
What goes up but never comes down?
Your age.
This type of coping is helpful when I need to change my situation
What is problem-based coping skills?
This helps by identifying ways to tackle a problem head-on and eliminate or reduce the source of the stress. May mean changing my behavior or creating a plan that helps me know what action I am going to take. Examples: problem solving, time management, establish healthy boundaries, ask for support, create a to-do list, walk away (leave situation that is causing stress)
Two types of negative thinking/cognitive distortions/stinking thinking
What is....?
All or Nothing: the world is seen in extremes (If I'm not perfect, I'm a failure)
Overgeneralization: you see a single distressing event as a never-ending pattern
Catastrophizing: these thoughts occur when you focus on the most extreme and distressing possible outcome
Others include: must/should/never statements, emotional reasoning, inaccurate/excessive self-blame, and others...
Stress is an important factor of mental health because it can worsen symptoms and lead to relapses.
True.
A symptom that is constantly or frequently present
What is a persistent symptom?
What has to be broken before you can use it?
An egg.
A healthier way of thinking if a situation is simply out of my control
What is radical acceptance?
Instead of focusing on how I'd like something to be different, I'll recognize and accept the problem or situation as it is. Remember, accepting is not the same as liking or condoning something.
Journaling, challenging negative thoughts, practicing gratitude
What are tools to strengthen self-esteem?
All stress is bad stress.
False.
Either new symptoms that occur before a relapse or an increase in persistent symptoms that occurs before a relapse
What is an early warning sign of relapse?
A man who was outside in the rain without an umbrella or hat didn’t get a single hair on his head wet. Why?
He was bald.
The goal of this technique is to reduce stiffness, stress and anxiety in your body
What is progressive muscle relaxation?
This is an exercise that reduces stress and anxiety in your body by having you slowly tense then relax each muscle. This helps you be more aware of when you're experiencing tension in your body and can provide immediate feeling of relaxation. It is best when practiced frequently.
Examining the evidence, ask myself "Would I tell my friend this?, thought stopping, killing the ANTS
What are some ways to challenge negative thoughts?
There are seven categories of grounding techniques.
False. Grounding is a set of simple strategies to detach from emotional pain. Three major ways of grounding include:
Mental - focusing my mind (categories, counting backwards by 5's)
Physical - focusing on my senses (54321, stress ball, clap hands)
Soothing - talking to self in a very kind way (think of favorites, remember words to inspiring song/quote, picture people you care about)
People stop taking their medications, people are under more stress or people use alcohol/drugs
What are some reasons that people have mental health relapses?
However, sometimes people have relapses for no identifiable reason.
What month of the year has 28 days?
All of them.