Show:
Wellness Activities
Coping Skills
Depression
Anxiety
ACT
100

Which activity 

  • Promotes the release of feel-good chemicals in your brain, like endorphins and serotonin.
  • helps you sleep better
  • improves overall fitness
  • can create social connections

Exercise

100

What is the 54321 skill which is used to help keep us calm and/or focused on the present moment (mindfulness)?

Naming 5 things you see, 4 things you can touch/feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste OR 1 positive affirmation

100

Which singer who sang "poker face" and "paparazzi" currently sees a therapist and takes medication for her depression?

Lady Gaga

100

Which celebrity has Panic Disorder and is famous for being in movies like Edward Scissorhands, Pirates of the Caribbean and Alice in Wonderland.

Johnny Depp

100

What is "the practice of purposely bringing one's attention to the present moment without judgment."

Mindfulness

200

11-13 year-olds need how much sleep per night?

9-11 hours a night

200

TIPP is a DBT skill that involves the following:

T

I-Intense Exercise

P-Paced Breathing

P-Paired Muscle Relaxation

What do you think the T in TIPP is? Hint: It has something to do with ice packs or a hot shower.

Temperature Change

200

Depression is classified as what type of mental health disorder:

Personality Disorder

Mood Disorder

Thought Disorder

Phobia

Mood Disorder

200

Which famous singer has social phobia, panic attacks and stage fright and is known for singing "rolling in the deep" and "hello."

Adele

200

What is a name for something that holds importance, worth, or usefulness and we tend to want more of it?

Hint: Think about what we are learning in Acceptance and Commitment Therapy

a Value

300

What can be described as "conditions or practices conducive to maintaining health and preventing disease, especially through cleanliness."

Hygiene

300

What would you do if you used the coping skill Rainbow Scan?

Look and find each color of the rainbow in the room

300

Can you name two symptoms of Depression?

  • Feelings of sadness, tearfulness, emptiness or hopelessness
  • Angry outbursts, irritability or frustration, even over small matters
  • Loss of interest or pleasure in most or all normal activities such as hobbies or sports
  • Sleep disturbances, including insomnia or sleeping too much
  • Tiredness and lack of energy, so even small tasks take extra effort
  • Reduced appetite and weight loss or increased cravings for food and weight gain
  • Anxiety, agitation or restlessness
  • Slowed thinking, speaking or body movements
  • Feelings of worthlessness or guilt, fixating on past failures or self-blame
  • Trouble thinking, concentrating, making decisions and remembering things
  • Unexplained physical problems, such as back pain or headaches
300

Name a type of anxiety disorder?

-Generalized Anxiety Disorder

-Social Anxiety

-PTSD

-OCD

-Panic Disorder

300

What does the A in ACT mean?

Acceptance

400

About how many minutes do humans need of sunlight each day?

10 Minutes (have you had 10 minutes of direct sun exposure today?)

400

Can you give an example of how to reframe this thought "my friend didn't text me back, they must hate me."

"My friend didn't text me back, I wonder if they are busy?"

"My friend didn't text me back, I could try again tomorrow."

400

Alfred Adler, founder of individual psychology, stated that we can help our mental health by taking an interest in the interest of others. What is one way we could accomplish this?

Volunteer

Help someone in need/help someone accomplish a task

Include someone who is excluded

Try to get to know someone/stay curious about them/ask questions

400

Can you name two symptoms of Generalized Anxiety?

  • Uncontrollable worry and nervousness
  • Getting easily startled
  • Trouble sleeping
  • Amnesia
  • Inability to concentrate
  • Indecisiveness
  • Irritability
  • Headache
  • Restlessness
  • Sweating
  • Nausea
  • Heart palpitations
400

What is another word for "a committed action." Sometimes this involves short or long-term planning.

A goal

500

Name one food that has been shown to help decrease anxiety or depression?

  1. Avocados
  2. Berries: blueberries, Goji berries, raspberries, strawberries
  3. Eggs
  4. Oily fish: mackerel, salmon, tuna
  5. Green vegs: broccoli, kale, spinach, rocket, watercress, Edamame beans, peas    
  6. Other vegs: Sauerkraut, Mushrooms, Sweet potato, beetroot, butternut squash, peppers, red cabbage, tomatoes     
  7. Nuts and seeds (almonds, brazil nuts, cashews, chia seeds, walnuts, pecans, pumpkin seeds, hempseed, flaxseed)
  8. Prawns and crab fish
  9. Raw cacao powder, dark chocolate (at least 70% cocoa)
  10. Certain grains: quinoa, brown rice, wholegrain pasta, spelt pasta  
  11. Oats and oatcakes
  12. Certain spices: turmeric, saffron, cinnamon, chillies, cayenne pepper, ginger    
  13. Fresh herbs, such as coriander, parsley, mint 
  14. Fruits: bananas, coconut, lemons  
  15. Certain meat: chicken (skin on!), beef (lean cuts), chicken liver
500

What skill involves creating a list of both positives and negatives for a choice you have to make?

Creating a Pros and Cons List

500

Give an example of a positive affirmation about yourself?

"I am a good person"

"I am loved"

"I am capable"

"I am strong"

"I'm an overcomer"

500

What is one example of applied pressure coping skills that can help someone who feels anxious?

Hint: think about before sleep

Hint: or think about what we may ask someone for when we feel scared?

-weighted blanket

-arm squeezes

-hugs

-wrap up like a burrito in a blanket

-tapping body/face

-butterfly tapping

500

SMART goals mean a goal that is the following:

S- specific

M- measurable

A- attainable

R- realistic

T- time-based

Please give an example of a goal that would be SMART?


Example: I will complete 15 jumping jacks right when I get home after Aris.