Anxiety
This is something you can focus on right now that helps bring you back to the present moment when anxiety takes over.
What is grounding?
You're lying in bed and can't stop thinking about tomorrow. What's one coping skill you could use to help your mind slow down?
Deep breathing, grounding, journaling worries, progressive muscle relaxation, meditation, listening to calming sounds, etc.
Using "I feel..." statements can help reduce this during family disagreements.
What is defensiveness or conflict?
Emotions are like visitors—they come and go. This means emotions are:
What is temporary?
Your friend hasn't replied to your text in six hours, and you're starting to worry they're mad at you. What's one possible explanation besides them being upset?
They may be busy, sleeping, at work, forgot to respond, etc.
Name one physical symptom of anxiety.
What is a racing heart, sweating, shaking, stomachache, or trouble breathing?
Name one activity that can help improve mood when depression makes you want to isolate.
What is walking, listening to music, texting a friend, exercising, drawing, etc.?
Instead of yelling during an argument, you can use this strategy to cool down and return later.
What is taking a break/time-out?
Name one healthy way to release intense emotions.
What is journaling, exercise, talking, art, music, etc.?
You walk into class and someone laughs right after looking in your direction. What's one reason this might not be about you?
They may be laughing about something unrelated.
This coping skill involves slowly breathing in and out to calm your nervous system.
What is deep breathing?
This skill involves doing something positive even when you don't feel like it.
What is behavioral activation?
Name two habits that can make it easier to fall asleep when you're feeling anxious or stressed.
Examples include putting away screens before bed, keeping a consistent bedtime, reading, listening to calming music, deep breathing, limiting caffeine, journaling, or creating a relaxing bedtime routine.
When people feel this they are likely to be irritable, tired, speak slowly, not want to do anything or cry.
What is sad?
You and a family member get into an argument. Before responding, what's one coping skill you could use to calm down?
Deep breathing, taking a break, grounding, counting to 10, etc.
When anxiety makes you imagine the worst possible outcome, this thinking pattern is called:
What is catastrophizing?
Name two warning signs that your depression may be getting worse.
Examples: sleeping too much, withdrawing, irritability, loss of interest, hopelessness, etc.
This communication skill involves listening to understand instead of planning your next comeback.
What is active listening?
When feeling this way a person may move part of their body/fidget constantly, forehead is furrowed, eyes scanning the room.
What is anxiety?
You've been feeling down all week and don't want to do anything. What's one small action you could take that might help improve your mood?
Going for a walk, showering, texting a friend, listening to music, doing a hobby, etc.
Give an example of a realistic thought that could replace: "Everything is going to go wrong."
What is "I can handle whatever happens" or another balanced thought?
You find an important school assignment in your backpack that you thought you'd turned in. What's the feeling?
What is anxious?
Name one thing you can control during family conflict and one thing you cannot control.
Examples vary.
Give an example of a situation where two emotions could exist at the same time.
Examples vary (e.g., excited and nervous about a new school year).
You are feeling anxious before a big event tomorrow. Name three things you could do tonight to help yourself feel more prepared and calm.
Examples vary—prepare materials, practice, use relaxation skills, get enough sleep, limit scrolling, talk to someone supportive, etc.