Statements like, "you're too sensitive" or "It's not a big deal" are examples of a) validating or b) invalidating someone else's feelings and experiences. 

Invalidating. When someone invalidates your feelings and experiences it can feel dehumanizing. If you overhear a classmate being dismissive toward someone else, you can step in and be an ALLY.


What do you think is a factor of poor mental health?

a) Persistent Stress b) Chronic Lack of Sleep c) Excessive Social Media use or d) All

D) All can be contributing factors to poor mental health


We have to be perfect or we are a complete failure, there is no middle ground. You place people or situations in "either/or" categories, with no shades of gray or allowing for the complexity of most people in situations. If your performance falls short of perfect, you see yourself as a total failure. What kind of thinking style or cognitive distortion is this?

Polarized Thinking 


Black and White Thinking


True or False? Having Healthy, Supportive Relationships is a Protective Factor against mental health challenges.



Which American singer, songwriter (plus actress, producer, and businesswoman) opened up about her struggles with the highs and lows of Bipolar Disorder? And the freedom she felt after learning about and understanding her diagnosis?

Lady Gaga, Selena Gomez, or Lizzo?

Selena Gomez


True or False? Using positive self talk, and focusing on the good things happening around you can improve your mood and overall mental health if practiced regularly.



GRATITUDE CHALLENGE: Approach a peer in the room who you are not already close to, and share something you appreciate about them.

Kindness rules!


True or False. Social isolation, a feeling of being invisible and without a strong sense of connection to others within a community, is linked with anxiety, increased reactivity, and depression.

True. The profound and long-term effects and mental health risks of social isolation include anxiety, depression, and harmful thinking about one's self-value. Allies and support are needed.


How do YOU cope with mental stress?

a) physical activity

b) talk about it

c) listen to music

d) read

e) talk to someone

f) other

a variety of answers apply


You regularly feel nervous and on edge. What mental health struggle might you be experiencing?



Which is better for your mental health? a) Getting outside in nature; b) sitting in your bedroom for hours bouncing between Snapchat, Facebook, and Tik Tok; -or- c) Self-medicating with illicit substances

a) Getting outside in nature! Take a nature walk or practice being present when you do get opportunities to spend time outside. It will help lower anxiety and improve your overall mood.


Which Japanese professional tennis player with Haitian-American and Japanese ancestry bravely chose to drop out of the French Open due to wanting to prioritize her mental health?

Naomi Osaka


True or False? Keeping a Gratitude Journal and regularly showing appreciation for people and experiences can improve your mood, relationships, and overall  quality of life.


 Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain and risk of disease. (Mayo Clinic)


GRATITUDE CHALLENGE: Approach a peer in the room who you don't normally spend a lot of time with and share something you appreciate about them.

Kindness for the win!


It is estimated that more than a) 25%, b) 50%, or c) 75% of teens struggle with their mental health 

It is estimated that more than 50% of teens struggle with their mental health


You regularly have difficulty concentrating on what people say to you, even when they are speaking to you directly. Could this be one indicator of ADHD or Anxiety?

It is one indication of ADHD and it could also be an indication of Anxiety or both


True or False. Research studies show that anyone involved with bullying - those who bully others, those who are bullied, and those participate by laughing or doing nothing - are all at increased risk for depression.



True or False. When you're feeling low, reaching out to some friends and planning a beach day for the weekend, can give you something to look forward to and help you feel supported.

True. A) Surrounding yourself with supportive, healthy people b) being out in nature, and c) having things to look forward to are all good for your mental health.


Which Canadian born singer songwriter spoke candidly about his experiences of being bullied as a teen and the impact that had on his mental health? 

Shawn Mendes, 

Bullying which led to Anxiety and Depression

Hits: "Stitches," "Mercy" "Treat You Better" and "There's Nothing Holding' Me Back"

"To make someone feel bad about doing what they love… every single person deserves to do what makes them feel alive."

"I'm writing this not only to the 15-year-old kid who's scared to follow their heart because of what people might say, but also to the 50-year-old who may be doing the exact same thing," Mendes explained.


What is better for you physical and mental health? A) Eating a bag of potato chilps followed by a carton of ice cream? or B) Exercising regularly?

B) Exercising regularly

Your body releases stress-relieving and mood boosting endorphins before and after you work out, which is why exercise helps with stress, anxiety, and depression. Across time, it can help change your body's biology for the better.


GRATITUDE CHALLENGE: Approach a peer in the room whom you admire and share what you appreciate about them.

Way to go!


True or False? When you know someone is struggling, validating their feelings is a way to show support. 

True. When we validate others feelings, we humanize them and let the other person know that it's ok.


Depression is a mood disorder characterized by a persistent feeling of sadness and loss of interest that interferes with day to day activities. True or False? Our brain experiences physical changes when circumstances and/or our biology creates feelings of depression.

True. When we are depressed, there is reduced activity in the reward system in the brain, leading to a lack of pleasure from activities we once previously enjoyed. The positive is with support and a change of habits, our brain can restructure itself to increase the release of "feel good hormones:" Serotonin, Dopamine, and Norepinephrine.


We expect that other people will change to suit us if we just pressure or cajole them enough. We need to change people because our hopes for happiness seem to depend entirely on them. What cognitive distortion is this? a) Fallacy of Change, b) Always Being Right, c) Control Fallacy

a) Fallacy of Change


It's not unusual for people in early recovery to occasionally feel "down in the dumps" as a lot is changing with your body and relationships. When you're mood is low is it better to a) skip treatment days and spend your day in your bedroom with the blinds closed, or b) find ways to take care of yourself (bath, shower, exercise, good night's sleep, journal) so you feel mentally prepared to go to school?

b) Find ways to take care of yourself

There is a therapy tool called "Opposite Action" that asks you to recognize and show compassion for your current mood and experience, but then do something "opposite" of what your instinct is telling you to do. Example: you feel low and want to stay in bed and stay home away from your responsibilities and goals. The opposite of that would be to acknowledge you are feeling low but do what you need to do to engage.


An American singer and songwriter who has spoken openly about her anxiety, "it doesn't make you weak to ask for help". She first gained public attention in 2015 with her debut single "Ocean Eyes", written and produced by her brother Finneas O'Connell, with whom she collaborates on music and live shows. Is it Rhianna, Miss Piggy, or Billie Eilish?

Billie Eillish


Is it better to a) go to sleep and wake up around the same time each day prioritizing between 8-11 hours of sleep, or b) stay up until 2am playing video games and chatting with the last two people left in the group chat?

a) Regular wake/sleep cycle prioritizing 8-11 hours


GRATITUDE CHALLENGE: Approach a peer in the room who challenges you to be a better version of yourself and share how they have inspired positive change in yourself.

Look at you, sharing your heart and all!


What is it called when our mind over-focuses on the negative events, interactions, feelings, and qualities in ourselves and others? 

a) Inner Critic, b) Negativity Bias, c) Positivity Bias

Negativity Bias -  when we adopt a negativity bias, it impacts our self worth and worldview. What if we all tried focusing on the positive instead of the negative?


You regularly have difficulty getting things in order when you have to do a task that requires organization. Could this be a sign of ADHD?

Yes. True. This could be a sign or ADHD or it could be a sign that you need to learn how to get organized.


Where a person believes that everything others do or say is some kind of direct, personal reaction to the person. we also compare ourselves to others trying to determine who is smarter, better looking, etc in order to either put falsely ourselves down or build ourselves up. What cognitive distortion is this? a) Control Fallacies b) Filtering c) Personalization

c) Personalization 

Remember, it ain't always about you :)


True or False? "Healthy Highs" include sitting on the couch for hours in a messy room while binging your favorite TV series; regularly drinking caffeine; waiting until midnight the night before a deadline for a given task on your to-do list.

False! Living a sedentary lifestyle (sitting for long periods of time), on electronic devices for extended hours, and regularly drinking sugary drinks is bad for your physical and mental health. Similar to what we experienced during Covid-19, this can significantly slow/stunt activity of the reward system in the brain that helps us feel good about life.


Which English actor (who achieved international recognition playing Spider-Man in six Marvel Cinematic Universe (MCU) superhero films) opened up publicly about bullying directed at him during his teens? Harry Potter, Tom Holland, or Maggie Smith?

Tom Holland, regarding his experiences with anxiety and depression.

Before landing his buzzed-about role as the crime-fighting webslinger in Spider-Man: Homecoming, Holland faced his fair share of adversaries.

Despite now being a Hollywood A-lister, Holland fielded harassment from peers throughout his younger years. "There was times when I was bullied about dancing and stuff," he said.


Is it better to a) express my emotions and experiences and share them with someone I trust, or b) repress my emotions, holding them inside until I feel sick?

It is better to Express my emotions to a trusted person


VULNERABILITY CHALLENGE: Acknowledging our weaknesses is key to overcoming challenges. Name your biggest weakness, and the work you are putting in to overcoming it.

If you can name it, you can tame it!


True or False. Depression can be mistaken for a bad attitude.

True. Depression can be mistaken for a bad attitude. Someone with depression may not know they have a medical condition due to the self-critical aspect of the disorder. The self-critical mindset can lead to feeling like they are a failure, weak, or a bad person, instead of a person suffering from a mental health condition who needs support. 


What is it called when you balance logic mind with emotion mind?

Wise Mind

Using Logic alone can be helpful when solving math equations. However, in healthy human relationships, there is a need to blend both logic (the ability to think clearly and make decisions) with emotion (the ability to consider your own and someone else's feelings) when making decisions.  


Anxiety is the consequence of your thoughts perceiving a real or imagined threat. Scenario: You are laying in bed and cannot sleep. You know you are not in danger but your thoughts are racing. Is it better to a) stay in bed and stare at the ceiling and hope your thoughts go away, or, b) get out of bed, go into another room, and write your thoughts into a journal? 

b) Get out of bed

Anxiety and sleep researchers agree that it is better to get out of bed, go into another room, and do something that will help you get out of your head and back into your body. At night, a helpful strategy is to journal in a notebook. Avoid grabbing an electronic device!


True or False? Healthy Highs include sticking to a regular routine, getting enough brain stimulation and staying engaged in your school work, getting enough physical activity during the day, and having fun within healthy relationships. 

True. "Healthy Highs" help increase "feel good hormones:

Serotonin: Mood, emotion, sleep, appetite

Dopamine: Movement, attention, pleasure

Norepinephrine: Alertness, sleep, attention, mood


The famous quote, "Anyone who has never made a mistake has never tried anything new." was by...

a) Albert Einstein, b) Thomas Edison, c) Katherine Johnson

a) Albert Einstein


Which celebrity has come out as a strong advocate for prioritizing self care including mindfulness, meditation, and quiet reflection?

a) Lindsay Lohan b) Chris Hemsworth, c) Charlie Sheen

Chris Hemsworth


Focusing on your strengths can help get through some of life's challenges. A situation may feel hard, but you can get through it (with help). Share one of your strengths and how this has helped you in your recovery so far.

Look at you shine!