Anxiety
True or false: Feeling anxious sometimes means you have a mental illness.
False
Name five examples of healthy coping skills (other than sleeping).
True or false: Strong people with supportive families don't get depression.
Literally anyone can experience depression.
How many hours of sleep does the CDC recommend for adolescents?
8-10 hours per night.
Why is it important to practice gratitude?
By appreciating the things you do have, you will be less focused on what is going wrong in your life.
True or false: Medication is the ONLY way to manage anxiety.
False
What makes an unhealthy coping skill different from a healthy one?
An unhealthy coping skill helps you to avoid feelings in the short-term but has negative consequences in the long-term. A healthy coping skill is about helping you manage the stress as it comes, without risking your health or safety.
True or false: Girls are more likely than boys to take antidepressants.
False!
True or false: Some people just aren't athletic enough to benefit from exercise.
False. With time and effort, nearly anyone can get in shape and benefit from exercising.
What are some common physical symptoms of depression or anxiety?
Headache, neck pain, back pain, stomachache, nausea, cramping, low energy, poor appetite or too much appetite.
What lifestyle habits can help to reduce anxiety?
Eating a healthy diet, exercising regularly, and sleeping enough at night.
What is a good way to cope with the "winter blues."
Try to spend at least a little bit of time outside in direct sunlight each day.
True or false: Only a mental health professional can diagnose or treat depression.
False. In some cases, your primary doctor can also prescribe medication or recommend therapy for depression.
How many minutes of exercise does the average adolescent need per day?
At minimum, a teen should exercise for 30 minutes three times per week. Ideally, 60 minutes five to six times per week.
True or false: If you need therapy now, you will never be able to work in the mental health field.
False! Sometimes the best mental health professionals are those who have experienced mental healthcare from both sides.
Name two potential health consequences of not managing your anxiety.
High blood pressure, heart disease, gut health issues, sleep issues, headaches, memory and concentration issues.
Sometimes, excessive eating or sleeping can be a way of avoiding your emotions rather than managing them in a healthy way. Overeating or too much sleep can also have consequences for your physical or mental health.
True or false: A sudden loss or traumatic experience can lead to depression in someone who did not previously experience it.
True. If you are feeling persistent sadness, low motivation, or lack of energy after a distressing experience, it is important to let a trusted adult know how you are feeling.
What are some ways to practice good sleep hygiene?
Stick to a consistent sleep schedule, limit screens one hour before bed, avoid caffeine up to 5 hours before bed, exercise regularly, keep the room dark or wear a sleep mask.
What should you do if your friend is feeling depressed?
Talk to them. Show your support. Encourage them to reach out to a school guidance counselor, parent, teacher, or trusted adult.
Name one hormone associated with stress.
Cortisol and catecholamines (including epinephrine and norepinephrine)
Why is it so difficult to replace unhealthy coping skills with healthy ones?
Sometimes, unhealthy coping skills provide more immediate relief, while healthier ones take longer to work well or take practice to do effectively.
What percentage of ER visits have a depressive disorder as the primary diagnosis?
a.) 40% b.) 20.5% c.) 12.5% d.) 6%
c.) 12.5%
What should you do before making major changes to your diet (ie: becoming a vegetarian, trying keto/paleo/etc.)?
Talk with your doctor. Consider any history of eating disorders, gastrointestinal problems, nutritional deficiencies, etc. that might create extra challenge with adjusting to a new diet. Talk to people who follow the diet you are interested in. Consider seeking a nutritionist to help you make the change safely.
1 in every _ Americans will experience at least one episode of depression in their lifetime.
1 in every 6