Coping Skills
This technique involves slowly breathing in through your nose, holding, and exhaling through your mouth.
Deep Breathing
This free number can connect you to crisis support anywhere in the U.S.
988, the Suicide & Crisis Lifeline
Replacing a negative thought with a more balanced one is called this.
Cognitive restructuring or reframing
This neurotransmitter is sometimes called the “feel-good chemical.”
Serotonin
Drinking enough of this each day supports brain and body function.
Water
Writing down your feelings and thoughts in a notebook.
Journaling
This is a written plan you and your therapist create that lists warning signs, coping strategies, and people to contact when you’re feeling unsafe.
Safety Plan
The triangle that shows how thoughts, feelings, and behaviors are connected.
CBT Triangle
Sleep, nutrition, and exercise all affect this aspect of mental health.
Mind-body connection
Setting aside time for enjoyable activities is called this type of care.
Self-care
This strategy uses the five senses (sight, sound, touch, taste, smell) to bring you back to the present (ex. 5-4-3-2-1 technique).
Grounding
This is a step-down level of care from inpatient hospitalization, often meeting several times a week for therapy and support.
(Hint: there are two answers; double points if you get both!)
IOP: Intensive Outpatient Program
Identifying and challenging “always/never” thoughts is an example of working with these.
Cognitive distortions
This term describes how the brain can change and form new connections through experiences and practice.
Neuroplasticity
Setting limits and saying “no” when necessary is an example of healthy ________.
Boundaries
Taking a walk, stretching, or doing yoga are examples of this type of coping strategy.
Movement or physical activity
This national organization offers support groups and education for people with mental illness and their families.
NAMI (National Alliance on Mental Illness)
The practice of asking for evidence for and against a thought.
Putting thoughts on trial
Stress can trigger this automatic body response involving adrenaline.
Fight, flight, or freeze response
This habit involves naming things you’re thankful for.
Gratitude
This practice involves focusing on the present moment without judgment.
Mindfulness
Name 3 things you can do when your symptoms worsen.
1. Engage with coping skills
2. Call a support person, therapist, or psychiatrist
3. Call Crisis Hotline
4. Call 911
5. Go to ED for evaluation
This technique helps reduce anxiety by breaking down a “worst case scenario.”
De-catastrophizing
Gentle tensing and relaxing of muscle groups is known as this.
Progressive muscle relaxation
A consistent bedtime and wake-up routine is part of this healthy habit.
Sleep Hygiene