Self-Care
True or false: Time in nature is proven to reduce symptoms of depression and anxiety, lower stress, and decrease rumination
True
What's one coping skill you've tried that didn't work for you? And one you've tried, that did?
Answers vary :)
Name one sign of a healthy friendship
Trust, communication, two-sided, trust, etc.
Talking about your feelings makes it worse
Name some physical signals that your body may be in a stress response
Sweating, heart racing, shallow breathing, muscle tension, upset stomach, etc.
Name three ways to wind down before bed for more restful sleep.
Reduce blue light/ screentime, warm bath/shower, have a consistent bed time, meditation, music, journaling, etc.
True or False: Avoiding stress makes it less intense, or makes it go away.
False - often this intensifies it
What are ways you can show active listening?
Not interrupting, reflecting back what they said, nodding, eye contact, asking follow-up questions
All Stress is bad - Myth! Name a source of healthy or helpful stress
Anticipation before a big game or test, learning something challenging, trying something new
When we're very stressed or overwhelmed, our decision making mind goes offline. Instead we may react in these three automatic responses
Fight, Flight, Freeze
Teens need _______ sleep than adults
(more, less, or the same amount)
MORE - About 9-9.5 hours a night.
Most middle (50%) and high school (72%) students report not getting enough sleep on school nights.
Name one paced breathing technique you can use when experiencing anxiety
Square / Box breathing
4,2,6 (Long Exhale)
Diaphragmatic Breathing
Belly Breathing
Name two signs of an unhealthy friendship?
One-sided, ignoring, passive aggressive comments, pushing you to do things you don't want to, misaligned values
Myth or fact? You have to feel motivated before you start improving your mental health
Myth - action often comes before the feeling of motivation. Doing smaller things can help build momentum.
How might stress impact our performance at school?
Trouble concentrating, difficulty with attention or memory, impaired decision-making skills
Name three self-care activities that, when practiced regularly, increase your resilience to stress
Eating, bathing, dressing, socializing, sleep, moving your body, doing something you enjoy, time outside
Name three healthy ways to deal with anger that doesn't hurt you or others
Shouting into a pillow, journaling, ripping up paper, take space (walk away, go to another room), exercise or a walk, music that matches your mood, cold water on face
What is an appropriate way to communicate a boundary?
When you _______ ( their behavior), I will ________ (your behavior)"
Myth - ignored or repressed emotions often come back stronger, or in ways we didn't expect (anxiety, irritability, shutdown)
Why might we use sensory grounding when experience intense emotions?
Focuses us on the present moment, and shift focus from our emotions to our sensory system, regulating the nervous system.
This self-care trap can feel good in the moment, but often makes stress worse over time
Avoidance (doomscrolling, bedrotting, isolating, procrastinating, etc.)
Why is it harder to use coping skills when you're already overwhelmed?
Your brain is in survival mod. When fight/flight/freeze is active, problem solving systems go offline. We often need to practice skills BEFORE we need them.
What are two important parts of an apology?
Express remorse, and a plan/intention to change
Myth or fact? Setting boundaries with people may make relationships feel worse before they get better.
Fact - some people may resist change or challenging old patterns. But in a healthy relationship, this can strengthen a bond by working through it together.
TIPP skills can help break intense emotional distress. What does TIPP stand for?
Temperature
Intense Exercise
Paced breathing
Progressive Muscle Relaxation