Stress Awareness
How can stress impact sleep?
Difficulty falling asleep, disruptive & restless sleep, daytime sleepiness
What is the difference between stress vs. anxiety?
Stress is the physical, bodily response to an external threat.
Anxiety is the emotion that's internally triggered by the physical, bodily stress response.
What are some safe, "destructive" coping strategies for when you're angry?
Squeeze an ice cube in your fist, hit a tree with a stick, scream into a pillow, punch a pillow/mattress/punching bag, rip up a piece of paper
What are 3 lifestyle factors that can worsen mental health?
Poor sleep, excessive caffeine, smoking/vaping, use of alcohol/drugs, sedentary lifestyle, social isolation, lack of schedule/routine, poor diet, no work/life balance
What are 3 warning signs that someone may be struggling with their mental health?
Withdrawing from friends & increased isolation, irritability, substance use, mood swings, loss of interest in activities, decrease in hygiene, change in school performance, difficulty focusing, increased fatigue, self harm marks or suddenly only wearing long sleeves, emotional outbursts, change in sleep schedule or eating habits, unexplained physical symptoms, lack of motivation.
What are 2 things that can trigger stress?
Change, being under lots of pressure, lack of control over a situation, going through periods of uncertainty, have overwhelming responsibilities, boredom & lack of purpose/way to fill time meaningfully, having poor self care
What is 1 common way to manage stress?
Regular exercise, deep breathing, socializing, mindfulness
What are some coping strategies for when you're feeling sad?
Take a warm bath/shower, hug a loved one/stuffie/little pet (fuzz therapy), write a gratitude list, call or hangout with a good friend, listen to happy/light music, watch a funny movie
What are 3 protective factors that reduces the risk of developing a mental illness?
Academic achievement, good coping skills, emotional regulation, good self-esteem, healthy connections with family/peers, hobbies, parental support, family provides structure/limits/predictability, physical safety, goals, pets, abstinence from drugs/alcohol
What are 2 things you can do if you notice a peer is struggling with their mental health?
Regularly check in - say what you see & show that you care. Listen & give them your undivided attention without judgement. Know the limits of your ability to help & inform a trusted adult when in doubt. Offer to go with them to tell a trusted adult that they have been struggling. Don't diagnose or second guess their feelings. Ask them how you can help. Educate yourself on mental health. Point out positive changes.
What emotion(s) can stress also present as?
Irritability, Sadness, Anger
What is 1 of the 3 key steps to managing stress?
1. Recognize & understand signs of stress
2. Identify stress sources/triggers
3. Identify what you can & can't control
What are some coping strategies for when you are stressed or anxious?
Ground yourself with 5 senses, journal, breathing exercises, purposefully slow your actions & movements, listen to relaxing music, cry (flushes out cortisol), progressive muscle relaxation
What are 3 risk factors that increases the risk of developing a mental illness?
Trauma, substance/alcohol use, family history of mental illness or substance/alcohol use, poor impulse control, poor diet/sleep hygiene, perfectionism, stressful life situations, low self-esteem, poor academic achievement, limited social supports, poor social skills, poverty, recent loss, bullying.
What are 2 ways you can access or get help for your mental health?
Tell a parent, teacher, coach, counsellor, doctor, or trusted adult that you've been struggling. Call or text the kids help phone (1.800.668.6868 | Text "CONNECT" to 686868). Call suicide crisis line (988). Ask your parent(s) to book a doctor's appointment for you to speak to a doctor about your mental health symptoms. Go to the office & request to speak to a counsellor.
What is 1 of the physical signs of stress?
Jittery, feel hot, increased sweating, digestive problems, headaches, sleep problems, acne, weight changes
TRUE or FALSE - To best manage an unavoidable change, you should postpone other changes.
TRUE - It is important to prioritize & focus on one change at a time if possible.
What does it mean when you ground yourself by engaging the 5 senses?
Notice: 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste.
What is the difference between a growth & fixed mindset? How do they impact mental health?
Fixed mindsets believe that what you are now is all you will ever be. Growth mindsets believe you can always improve & learn. Growth mindsets are much more resilient & less likely to develop mental illness.
What is emotional regulation?
The process of managing your emotions & emotional reactions in order to maintain balance & respond appropriately to situations. The ability to emotional regulate is associated with better metal health.
What is 1 way stress impacts the way we think?
Memory issues, harder to make decisions, difficulty concentrating, racing thoughts, brain fog
What is 1 of the 4 A's to manage stress?
Avoid, Alter, Adapt, Accept
'HALT' is an acronym used to represent symptoms that can make people feel emotionally out of control. What does the acronym 'HALT', stand for?
H - Hungry
A - Angry
L - Lonely
T - Tired/Thirsty
What are 2 barriers to youth accessing mental health resources?
Belief that it's "just a phase", social stigma & embarrassment, limited mental health knowledge in youth or parents, distrust of a counsellor & in their confidentiality, concerns about financial cost or transportation, difficulty recognizing signs of mental illness, don't want to burden someone else
What is emotional intelligence?
The ability to identify, express, & manage your own emotions as well as understand the emotions of people around you.