Stress 101
What are two physical symptoms of stress?
Headache, heart racing, sweating, dry mouth
What emotion might you feel if you got left out by your friends?
Sad, rejection, embarrassment, jealousy
Deep Breathing- Healthy or unhealthy?
Healthy
Q: What are other grounding coping skills other than deep breathing?
Your friend says, “I’m so stressed out, I don’t even want to go to school tomorrow.”
"That sounds rough. Want to talk about it?” or “I’ve felt that way too — maybe we can figure it out together.”
Everyone deals with stress the same way
False!
Everyone reacts differently to stressful situations
Stress is always a bad thing... True or False?
False- Some stress is normal and can be motivating
What emotions do people often feel when they're misunderstood?
Frustration, anger, fear
Is yelling or screaming at someone when you're mad a healthy coping skill?
No! Unhealthy
Q: What would be a healthy coping skill to use instead of yelling?
You’re feeling anxious before a big test.
What’s one thing you could say to yourself that would help, not hurt?
“I’ve studied — I can only do my best,”
OR
“It’s okay to be nervous. I’ve handled this before.”
Ignoring your feelings and keeping it inside helps them go away
False!
Letting someone in (family, friend, trusted person, case manager, therapist) can only benefit you, not hurt you!
Name three mental or emotional effects of stress
Anxiety, anger, overwhelmed
Name two emotions that are hard to talk about
Fear, shame, jealousy, grief
Name one healthy and one unhealthy coping skill
Healthy Examples: Journaling, breathing techniques, splashing cold water on your face, listening to music, talking to someone you trust, taking a break, watching something that makes you feel good, movement, sleep
Unhealthy Examples: Substance use, holding it all in, screaming, physical aggression towards people OR objects, destructive or unsafe behaviors
Someone makes a joke about how “therapy is for weak people.”
What’s a confident, respectful response you could give?
“Actually, therapy takes strength. Talking about your feelings isn’t weak.”
OR...
What are other examples?
You have to talk about just your feelings to manage stress
False!
There are many other coping skills to use if talking is not your thing... but talking is one of the best ways!
What is a stressor?
You're nervous about an exam, but excited because you studied the material. What might this be called?
Mixed emotions or an emotional conflict
True or False: Avoiding your problems is a good long-term strategy
False!
A friend says, “I can’t talk to my family about anything — they don’t listen.”
What’s something supportive (not fixing) you could say?
“That must be really frustrating. I’m here if you ever want to vent.”
OR...
What's another way you could respond?
You can control how much stress you have in your life
Trick question! You cannot control everything in your life, there are so many things out of your control!
What you can control is how you manage your reactions and use your coping skills!
What part of your brain activates the "fight or flight" response?
The brain- specifically, the amygdala or nervous system)
Prompt:
You just found out that a close friend shared something personal you told them in confidence. You feel embarrassed, hurt, and angry — but part of you also wonders if you're overreacting and feels guilty for wanting to confront them.
Question:
What are at least three different emotions you might be feeling in this situation, and why is it important to recognize them separately?
Hurt – because your trust was broken.
Anger – because your boundaries weren’t respected.
Guilt – for wanting to confront the friend or possibly ending the friendship.
What makes a coping skill healthy?
It helps you feel better without causing harm to yourself or others
You’re overwhelmed and tempted to shut down and isolate.
What’s something you could say to yourself that shows self-compassion?
“It’s okay to feel this way. I don’t have to handle everything alone — I can ask for help.”
OR...
What is something else we can remind ourselves?
Coping skills should ONLY be used when you're really upset/angry...
False!
Coping skills can be used before that feeling gets too big!