Anxiety and Low Mood
What are some things you worry about? Describe some of your triggers of anxiety.
Thank you for sharing.
Nice examples.
Name a song(s) that you listen to when you feel anxious/to cope.
thx for sharing
Give an example of an I statement and explain why they are helpful during conversations.
With “I” statement: “I feel lonely when we don’t talk.”
Name someone you can talk to when you need support (with mental health, social support, etc)?
😍
Name 3 ways anxiety presents itself.
Increased heart rate, uncontrollable worry, poor concentration, excessive nervousness, sleep problems, muscle tension, decreased enjoyment, upset stomach.
How does a safety or coping plan help someone to cope?
Safety plan has:
-List of warning signs or triggers, coping strategies to use when distressed, list of distraction techniques, social supports to reach out to for support, and professional supports.
*thumbs up* 👍
Name 3 reasons people (and you) procrastinate.
I don’t feel like doing it
o But I don’t know how
o I don’t have the prerequisite knowledge to do this o This stuff is too hard
o But what if I don’t do it well?
o This stuff is plain boring
o I waited too long to do it
o You can’t make me do it
Name one positive thing you felt this week
Thanks for sharing!
Name 3 ways depression presents itself.
Sad or irritable, loss in interest in friends or activities, school difficulties, sleep and eating problems, negative thinking, low self-esteem.
What type of coping strategy are these?
Go for a walk to take yourself away from triggers.
Scribble on a large piece of paper.
Read a good book.
Crossword/Sudoku/Word Find Puzzles.
Distraction techniques!
What is a character you relate to and why?
cool
What do you do to help avoid/not procrastinate?
Strategies/Self-talk to overcome procrastination:
-How does completing this task/course help you achieve your long term goals?
-Create a focus/action plan
-work for 5 minutes with a timer
-Prioritize important and urgent tasks first
-ask for help or an accountability buddy.
Name one community resource that helps with mental health
988, 2nd Floor, PESS (right down the road!), emergency room/crisis screen, Perform Care/CMO.
If you struggle to manage the anxiety, anger, or pain brought on by everyday stressors, it is helpful to understand “the window of tolerance.” This refers to the optimal zone of arousal for you to function in a healthy manner day-to day.
What is the opposite of hyperarousal (“fight, flight, or freeze response.")? Explain.
Hypoarousal? Known as the “shutdown” or “collapse” response, this state can be triggered by feeling threatened, recalling traumatic memories, or experiencing emotions associated with past trauma.
What is grounding?
How can you use music to Ground?
Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment.
-Tap along to the music, focus on one instrument, notice something new in the song, pace your breathing to the song, count the number of times the title is sung.
What is a song you relate to and why?
Noice
Name something your family did for you, or something you did for your family this week.
Thanks for sharing.
Give one compliment to yourself!
YAS QUEEN
Why do people self-harm?
When we don’t express our emotions and talk about the things that make us distressed, angry or upset, the pressure can build up and become unbearable. Some people turn this in on themselves and use their bodies as a way to express the thoughts and feelings they can’t say aloud. People often harm themselves when this all gets too much. If you self harm, you might find that when you feel angry, distressed, worried or depressed, you feel the urge to hurt yourself even more.
What is one way to regulate your emotions that represent the elements?
(example: water=take a sip of water)
Earth: Ground self and notice your feet on the floor, notice what is around you, use your 5 senses
Fire: Imagine a warm or safe place.
Bring to mind a place or an activity where you feel safe, calm, and relaxed, or where you feel good about yourself.
Water: take a sip of water or create saliva
When we enter Fight or Flight mode, the systems in our body that are not necessary for our immediate survival slow down. Creating saliva turns on your digestive system, which in turn activates your body’s relaxation response.
Air: Breathe in for 4 seconds, hold for 7 seconds, and let it out for 8 seconds
This activates the parasympathetic nervous system and helps to relax the body
Hold an ice cube or splash cold water on your face
Eat an ice cube
play loud music to give or release energy
play nature sounds and/or pay attention to nature, look at plants or flowers
Name a few traits in a character you relate to and why
COOL
What would you like to be different in your family?
thanks for sharing.
MIZUKI 😍❤️💕😘🙌 CHECK IN!
Thanks!