Easy warm-up
The “3-3-3 rule” for anxiety means name 3 things you see, 3 things you ___, then move 3 parts of your body.
Hear
SCDF’s peer support program where we check on each other is called ___ Support Network.
Buddy
Myth: "Asking for help means you’re weak." True or False?
False
After tough cases, we do quick team huddle to debrief feelings. It’s called ___-brief.
Defusing
Write 3 things you’re grateful for daily. This 2-min habit reduces stress by 25%.
Gratitude journaling
Taking 5-10 min breaks between intense work is called ___ breaks, not slacking.
Micro
Laughing with your team releases this "feel good" chemical: ___.
Endorphins
Myth: "Burnout only happens to frontliners." Reality: Anyone can get it if ___ly stressed.
chronically
Staring at incident photos too long without breaks can cause vicarious ___.
Trauma
"Psychological safety" = you can speak up/make mistakes without fear of ___ment.
Punishment / judgement
HALT check = Hungry, Angry, Lonely, or ___.
Tired
Better buddy check than "You ok?": "On scale 1-10, how’s your ___ today?"
Battery / Energy
Mental wellness isn’t just no illness. WHO calls it a state of ___.
well-being
"Buddy First" means check buddy’s mental state before checking your ___.
Gear / phone
Singapore hotline for immediate emotional support: ___ 1800-221-4444.
SOS / Samaritans of Singapore
This 20-sec action: Breathe in 4, hold 4, out 4, hold 4. It’s called box ___
breathing
The 2-minute rule: If task <2 min, just ___ it now instead of stressing.
do
Myth: "Tough people don’t feel stress." Truth: Stress is a ___ human response.
normal
Safe space in office to chill/reset 10 min is called ___ room.
Wellness / recharge
Body signal = "take break now": Jaw clenching, shoulder ___ up to ears.
Shrugging/ Tension
True/False: "I should wait until I’m burnt out before taking a mental break."
False
This leave is for mental health reset too, not just physical sick: ___ Leave.
Medical / MC
Myth: "Talking about mental health makes it worse." Truth: Talking actually helps ___ the load.
Lighten / reduce
L&FD’s key principle: You cannot support the public if your own ___ cup is empty.
stress / emotional
Mental wellness is like physical fitness. You need to ___ it regularly, not just when injured.
Train / maintain