Monday
One mental health benefit of exercise
What is feel-good hormones; better sleep; better concentration & Focus; improved confidence & self-esteem; reduced stress & anxiety; boost memory and thinking skills; be in a happier mood, etc.
True or false: there is a single cause of addiction
False
True or False: Labels, once assigned, are fixed and cannot change
False
One common mental health stereotype that is often portrayed in the media
the 'dangerous mentally ill person'
the 'tragic genius'
the 'quirky mental illness used as comic relief'
the 'instant recovery after finding love/after a single emotional breakthrough'
2 examples of using laughter as a coping tool
Watch a 1–2 minute funny clip
Keep a “joy or humor playlist”
Follow accounts that bring healthy laughter
Practice “micro-smiles” during stress
Use daily life absurdities as humor moments
Text a friend something funny or silly
Read or watch something light before bed
The part of the brain that acts as a "Smoke Alarm System"
What is the amygdala?
Two coping strategies that help when struggling with triggers/activators
Mindfulness, journaling, support groups, therapy, etc.
One body-based coping skill for impulse control.
deep breathing, unclenching muscles/PMR, slowing movements
The definition of Grounding
A set of simple strategies that can help you detach from emotional pain or overwhelm; strategies and skills for focusing on something other than the difficult emotions you are experiencing. It provides a temporary way to gain control over your feelings, gives you a chance to calm down, and eventually return to the problem that is activating the unpleasant emotions to begin with.
One tip for dealing with disappointment
Manage emotions, don’t take it personally, review expectations, look at the Big Picture, try again
The Assertive Communication Formula
What is "I feel______ when ______ because ________. I need/request ______."
Define emotional validation
Recognizing and accepting your feelings as real and understandable
Two possible causes of weak boundaries
Attachment wounds/difficulties, fear of rejection, shame/guilt, people-pleasing loops, cultural conditioning
The definition of Habit Stacking
Pairing a new task with something already in your routine
Which of these descriptions is untrue?
Healthy self-esteem is...
a) Realistic
b) Appreciative
c) Superiror
c) Superior
What is "a cognitive tendency where humans give more weight, attention, and memory to negative events, emotions, or information than to positive or neutral experiences of equal intensity"
The difference between stress and burnout
Stress is feeling too much (over-engaged, overwhelmed), The burnout is feeling not enough (emotionally shut down, depleted).
Stress = drowning, burnout = already underwater and not fighting anymore
One pro and one con of using labels
Pro: relief, validation, direction/guidance in treatment planning, community
Con: oversimplification of complex experiences, becomes an excuse or fixed identity, increased stigma, narrows how we view ourselves
Explain the 10-Minute Rule
(for daily living, life skills, etc.)
Set a timer and work for 10 minutes. When the timer goes off, choose whether to stop or keep going - if you have the motivation
One example of the effect of laughter on our brain and body
Releases dopamine → boosts motivation & positive mood
Releases endorphins → natural stress & pain relief
Increases serotonin → regulates mood
Decreases cortisol → reduces stress
Activates the parasympathetic nervous system → relaxes the body
Improves breathing & oxygen flow → energizes the brain
1 thing that happens inside the Window of Tolerance and 1 thing that happens outside the Window.
The definition of Spoon Theory
A concept used to represent how individuals manage limited amounts of energy, Especially when it comes to chronic illness or pain. It is a metaphor describing the amount of physical or mental energy that a person has available for daily activities and tasks, and how it can become limited.
Five examples of a positive mantra
"I am capable of handling whatever comes my way"
"Progress, not perfection"
"I deserve kindness, especially from myself."
"I can do hard things, one step at a time."
"Every day is a new opportunity to grow and begin again."
The 5 Stages of Grief
Denial, Anger, Bargaining, Depression, Acceptance
How someone with self-defeating pride might react to receiving criticism at work; compared to how someone with self-defeating shame might receive the same feedback
Pride: They may not take the criticism seriously as they believe they are as perfect as they can get. They may ignore the criticism and carry on as usual, leading to consequences at work.
Shame: They may take the criticism to heart and believe that they are no good as people. This may lead to little to no improvement as someone with self-defeating shame won’t believe they have the capability to improve.