Workshop Title: Coping with Depression & Anxiety
Duration: 4 Hours
Audience: Teens, young adults, or adults seeking support and strategies for mental health challenges
Format: In-person or virtual, interactive format with education, group activities, and personal reflection
Workshop Objectives:
Participants will:
-
Increase awareness of how depression and anxiety affect thoughts, emotions, and behavior
-
Identify personal symptoms, triggers, and early warning signs
-
Learn and practice coping strategies for managing emotional distress
-
Explore resilience-building habits and self-care routines
-
Create a personal mental wellness action plan
Workshop Outline:
I. Welcome & Introductions (20 minutes)
-
Grounding & check-in activity
-
Brief group agreements for safety and confidentiality
-
Overview of workshop objectives
-
Personal goal setting: “What I hope to gain today…”
II. Understanding Depression & Anxiety (40 minutes)
-
What depression and anxiety are (symptoms, causes, myths)
-
How they affect thinking, mood, behavior, and relationships
-
Common warning signs & when to seek help
-
Group discussion: “What does it feel like for you?”
III. Identifying Triggers & Thought Patterns (40 minutes)
-
Internal vs. external triggers
-
Automatic negative thoughts (ANTs)
-
Common cognitive distortions (e.g., all-or-nothing thinking, catastrophizing)
-
Activity: “Catch That Thought!” (thought tracking and reframing exercise)
IV. Coping Strategies Toolbox (50 minutes)
-
Coping categories: physical, emotional, cognitive, social
-
Breathing and grounding techniques
-
Healthy distractions vs. avoidance
-
Activity: Coping Skills Menu – rate what works for you
-
Practice: 5-4-3-2-1 grounding or box breathing
V. Building Resilience & Daily Habits (30 minutes)
-
The role of sleep, nutrition, movement, and routine
-
Setting realistic goals and celebrating small wins
-
Emotional regulation through mindfulness and gratitude
-
Journaling Prompt: “What makes me feel strong or supported?”
VI. Support Systems & When to Reach Out (20 minutes)
-
Who’s on your support team?
-
Role of therapy, medication, peer support, crisis resources
-
Identifying safe people and places
-
Activity: Create your Support Map
VII. Personal Wellness Action Plan (30 minutes)
-
My early warning signs
-
My go-to healthy coping skills
-
People I can talk to
-
What I’ll do next time I feel overwhelmed
-
Worksheet: Fill-in Your Personal Plan
VIII. Wrap-Up, Q&A, and Feedback (10 minutes)
-
Group reflection or closing circle
-
Share one takeaway or commitment
-
Evaluation forms and thank-you
Agenda Summary:
TimeActivity
0:00–0:20Welcome, Grounding, Goals
0:20–1:00Understanding Depression & Anxiety
1:00–1:40Triggers & Thought Patterns
1:40–2:30Coping Toolbox + Practice
2:30–3:00Building Resilience & Healthy Habits
3:00–3:20Support Systems & Help-Seeking
3:20–3:50Personal Wellness Action Plan
3:50–4:00Reflection, Q&A, Feedback