Coping Skills
Name one healthy coping skill you can use when feeling overwhelmed.
Deep breathing, talking to a friend, listening to music, taking a walk, or using a stress ball.
What’s one common symptom of depression?
Fatigue, low energy, feeling sad or hopeless.
Why is getting enough sleep important for mental health?
Sleep helps the brain regulate emotions and restore energy. Poor sleep can worsen symptoms.
Helps bring you back to the present moment, especially during distress or dissociation.
What is grounding?
What type of professional can prescribe psychiatric medication?
Psychiatrists, psychiatric nurse practitioners, and some general practitioners.
True or False: Ignoring your emotions is a healthy way to cope.
What is False?
True or False: Symptoms of mental illness are the same for everyone.
False – Symptoms vary widely by individual, diagnosis, and situation.
Name one benefit of regular exercise on your mood.
Exercise releases endorphins, reduces stress, and can improve mood and sleep.
Name one grounding technique that uses your senses.
Touching a textured object, smelling something pleasant, or tasting mint/gum.
Name one common type of therapy for anxiety or depression.
Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), or Exposure Therapy.
Describe a situation where deep breathing could be helpful.
What is Before a stressful event (e.g., a job interview), deep breathing can calm your body and mind.
Name two signs of a panic attack.
Rapid heartbeat, shortness of breath, sweating, shaking, feeling like you're dying.
How does hydration affect your mental well-being?
Dehydration can cause fatigue, irritability, and poor concentration.
What’s the “5-4-3-2-1” technique?
5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
True or False: You should stop taking medication once you feel better.
False – Medications should only be adjusted or stopped under a doctor’s supervision.
Name and describe a coping skill that works specifically for anxiety.
What is Progressive muscle relaxation: it helps reduce muscle tension during anxiety. Also helpful: grounding, or paced breathing.
What’s the difference between sadness and clinical depression?
Sadness is temporary and related to specific events. Clinical depression is persistent and affects functioning.
List two healthy eating habits that support brain health.
Eating regular meals, avoiding excess sugar/caffeine, including fruits and veggies.
Why are grounding techniques helpful during a flashback or panic attack?
They help break the cycle of anxiety, flashbacks, or dissociation by shifting focus to the here and now.
How can talking to a therapist help manage your symptoms?
Therapy provides a safe space to explore feelings, learn coping skills, and develop insight.
How can talking to someone you trust help with managing your symptoms?
It helps you feel heard, supported, and less alone. Sometimes just saying things out loud helps process emotions.
Describe a symptom of PTSD and how it might affect daily life.
Flashbacks, nightmares, hypervigilance. These can make it hard to sleep, work, or feel safe.
Explain how a daily routine can help manage symptoms.
Routines create structure, reduce uncertainty, and support consistent self-care.
Create your own grounding statement or mantra.
Examples: “I am safe,” “This feeling will pass,” “I’m doing my best.” (Encourage clients to personalize.)
What are side effects, and why is it important to report them to your doctor?
Side effects are unwanted reactions to meds (e.g., nausea, drowsiness). Reporting them helps providers adjust treatment.