Breathing
What is it called when you breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold again for four seconds?
How can I get a break when I'm feeling tired or frustrated?
Ask an adult!
If my heart is beating loudly, my skin feels itchy and hot, and I'm too aware of my breathing, I probably feel....
Anxious or excited
If I wake up, groan, and tell myself "today is gonna suck", how is today likely to go?
It's going to suck.
It's 10am and I'm starting to feel cranky. I don't have energy to do anything. I'm probably...
Hungry!
What is the point of paying attention to how you breathe?
It directly coincides with your heart rate and other bodily functions.
What is the point of a fidget?
To be able to utilize your hands while your eyes, ears, and brain are elsewhere. For brains that move quickly, like those with ADHD, busying your body helps your brain lock in.
When I walk up to school in the morning, I suddenly have a stomach ache. Did I eat something bad?
No! You're probably just nervous. Slow down, breathe, and think of the positives (friends, Allied Arts, recess, etc.).
What is the name for something you say to yourself in encouragement of it coming true?
An affirmation or manifestation
What are some environmental factors that might make regulating your mental health harder? (There are many answers - throw some out there!)
Not enough or healthy enough foods in your diet, rarely stepping outside, not having a secure place to call home, family fights, grief, trauma, continuous bad sleep, feeling lonely, struggling with money, and so on.
Is there a point to taking a single deep breath?
Yes! One deep breath tells your brain immediately that everything is OK and it can slow itself down (you should aim for more if you can, though!).
If you're not at school, what's the best way to hit the reset button when you're not feeling like yourself?
Get outside! There are multiple scientific studies about how greenery and fresh air help the brain. (touch grass fr)
If someone looks panicked or is having a hard time, what should you never do without asking?
Touch them. Some people may react worse if you try to put your hands on them. Always ask.
Compliments brighten everyone's day. What should you try to compliment?
Compliment the things people choose, like their clothes, shoes, nailpolish, hairstyle, and so forth, or highlight positive things about their character like their vibes, if they're funny, if they're welcoming, etc. These types of compliments mean a lot to people.
How much sleep do you need at your age to have a fully functioning brain & body?
9-12 hours
(Source: CDC)
Why is it hard to breathe and slow down breathing when you're already worked up?
Your body is trying to tell your brain that something is wrong. It's your job to prove it otherwise.
Do coping skills always have to be so blah? (Breathe like this, take a break, etc.)
Nope! Something is a coping skill if it quiets your mind and makes you feel more like yourself. Daily activities like watching a funny video, taking a warm shower, reading a book, or petting a dog are all examples of simple daily coping skills you may use without even realizing.
Sometimes I feel too energetic or antsy to pay attention in class. Sometimes it makes me feel panicked or overwhelmed. What might I need?
You might be experiencing a sensory need! This is when grounding is useful. What grounding techniques do you know?
What can I say instead of "I'm so stupid" or "I'm such an idiot"?
How does having a diagnosed mental illness (depression, anxiety, ADHD, autism, etc.) affect basic needs?
They often make it a lot harder to do things like sleep, eat, and care for your body. These things that are easy to the average person take a lot more work with mental illness. But it makes it extra important to maintain them so that you don't feel extra bad!
What is a panic attack? How long do they last?
A panic attack is a sharp a sudden sense of fear or impending doom that cooccurs with many physical symptoms such as rapid heartbeat, shaking, dizziness, and a shortness of breath (often described as feeling like you cannot breathe). Panic attacks feel like they'll never end, but most are only about 5 to 10 minutes long. It is rare that they are 20+ minutes, though the comedown may take some time.
Why do therapists always talk about journaling or reflecting?
Reflecting is how we process what we've experienced. We receive SO much input all day - consider how much you can smell, hear, and feel right now. We need to take time to slow down and consider our day to truly experience it, as well as actually learn and grow throughout our lives.
How can chronic (longterm) stress or anxiety harm your physical body? (There are 3 correct answers)
You may develop gastrointestinal issues (stomach), muscle pain and strain from being tense, and could even develop blood pressure and other heart problems. We need to chill out to stay healthy!
What do you think is the ultimate reason to choose to be kind - both to yourself and to others?
You never know what someone else is going through. You cannot read minds, nor can you expect someone to share their every thought with you. At the end of the day, the person you spend the most time with is yourself. A little patience and gentleness goes a long way.
After satisfying my body's needs and affirming that I feel safe and content where I am, the next step of my needs according to Maslow's hierarchy is...
Love & Belonging - You NEED community, friendship, and empathy to feel like yourself!