This is it—the official TeenThreads One-Page Survival Guide. This is the “TL;DR” (Too Long; Didn’t Read) for when life is doing the most and your brain is doing the least.

Print this out, tape it to your locker, stick it on the fridge, or just keep it as a screenshot in your “favorites” folder.

TEENTHREADS SURVIVAL GUIDE: DEPRESSION & ANXIETY

Tagline: Your “Main Character” roadmap for the Red Battery days.

1. THE VIBE CHECK: Is it a Glitch or a Crash?

• Burnout: You’re exhausted from too much (school, drama). A real weekend of “rotting” (rest) actually helps. You still like your hobbies, you’re just tired.

• Depression: The “Low Battery” won’t recharge. You feel numb, empty, or self-loathing. Even your favorite things (gaming, art, music) feel like a chore. Anhedonia is the technical name for that “zero joy” feeling.

2. THE RED BATTERY SAFETY PLAN

Use this when your energy is at 0-30%. No questions asked.

3. THE ZERO SPOONS MENU (Self-Care)

• 5% Effort: Ice cube on your wrist (sensory reset), “Burrito” blanket wrap, brown noise.

• 20% Effort: Move from bed to the couch, drink a full glass of water, doodle/scribble.

• 40% Effort: 5 minutes of outside air, change your socks/face wipes, unfollow one “sus” account.

4. FOR THE ADULTS (The “W” Guide)

• Parents: Stop the “just do it” talk. Be the “External Brain.” Do things with them, not for them. Validate the feelings—don’t try to fix them instantly.

• Teachers: Grace > Grades. Depression is an “invisible disability.” Offer “soft deadlines” and “low-stim” options (headphones/nurse passes).

5. THE EMERGENCY SQUAD (Save These!)

• Crisis Text Line: Text HOME to 741741

• Suicide & Crisis Lifeline: Call or Text 988

• The Trevor Project (LGBTQ+): Text START to 678-678

• Screening: Mental Health America

The Final Lesson

You aren’t a “flop” for being depressed. You aren’t “lazy” for being anxious. Your brain’s chemistry is just going through a major update and it’s glitching out. Give it time, get some backup, and remember: This is just a chapter, not the whole book.

Part 1: Anxiety Disorders

1. Which part of the brain is often referred to as the “fear center” and is overactive in many anxiety disorders?

A. Prefrontal Cortex

B. Amygdala

C. Cerebellum

D. Medulla

2. What is the primary difference between “normal stress” and an “Anxiety Disorder”?

A. Stress is always physical, while anxiety is only mental.

B. Anxiety disorders involve persistent, excessive fear that interferes with daily functioning.

C. Stress only happens to adults, while anxiety only happens to teens.

D. There is no difference; the terms are interchangeable.

3. Which condition is characterized by sudden, intense waves of fear accompanied by physical symptoms like a racing heart and shortness of breath?

A. Generalized Anxiety Disorder (GAD)

B. Social Anxiety Disorder

C. Panic Disorder

D. Specific Phobia

4. A student who knows the material but “freezes” or blanks out during an exam is likely experiencing:

A. Separation Anxiety

B. Test Anxiety

C. Selective Mutism

D. Burnout

5. What is “Selective Mutism”?

A. A refusal to speak to anyone at any time.

B. An inability to speak in specific social settings (like school) due to intense anxiety.

C. A physical voice box injury.

D. A choice to stop talking to parents.

6. Which therapy is considered the “gold standard” for treating anxiety by helping patients replace unhelpful thoughts with realistic ones?

A. Physical Therapy

B. Massage Therapy

C. Cognitive Behavioral Therapy (CBT)

D. Occupational Therapy

7. “Social Anxiety Disorder” is primarily a fear of:

A. Being in crowded elevators.

B. Being away from a primary caregiver.

C. Being judged, embarrassed, or rejected in social situations.

D. Germs and contamination.

8. Which of the following is a common physical symptom of anxiety?

A. Slowed heart rate

B. Increased appetite

C. Muscle tension and stomachaches

D. Improved focus

9. In the “Car Analogy” for anxiety, having an anxiety disorder is like:

A. Having no engine.

B. Having your foot stuck on the gas pedal even at a red light.

C. Driving with no headlights.

D. Having a flat tire.

10. What is “Exposure Therapy”?

A. Exposing a person to sunlight to improve mood.

B. Gradually and safely facing fears to reduce avoidance.

C. Telling everyone your secrets to reduce shame.

D. Watching documentaries about fear.

Part 2: Depression

11. To be diagnosed with Major Depressive Disorder (MDD), symptoms must generally last at least:

A. Two days

B. Two weeks

C. Two months

D. Two years

12. What is the term for the loss of interest or pleasure in activities one used to enjoy?

A. Insomnia

B. Anhedonia

C. Euphoria

D. Dysphoria

13. Which neurotransmitter is most commonly targeted by antidepressant medications like SSRIs?

A. Adrenaline

B. Melatonin

C. Serotonin

D. Insulin

14. Depression in teens often manifests not as sadness, but as:

A. Extreme energy

B. Irritability or “saltiness”

C. Perfectionism

D. Increased social activity

15. What is “Dysthymia” (Persistent Depressive Disorder)?

A. A severe but short-lived depression.

B. A chronic, low-level depressed mood lasting for at least two years (or one year in teens).

C. Depression caused by winter weather.

D. A type of bipolar disorder.

16. “Executive Dysfunction” in depressed students often looks like:

A. Being the leader of a club.

B. Wanting to do assignments but being physically/mentally unable to start them.

C. Cheating on tests.

D. Having too much energy to sit still.

17. Which of the following is a “Thinking Sign” of depression?

A. Thinking about the future with excitement.

B. “What if” thoughts about worst-case scenarios.

C. Believing you are a “burden” to others.

D. Having perfect memory.

18. Seasonal Affective Disorder (SAD) is most commonly triggered by:

A. Too much sugar during the holidays.

/B. Lack of sunlight during winter months.

C. The stress of starting a new school year.

D. High temperatures in the summer.

19. Depression and Anxiety are “comorbid,” which means:

A. They are the same thing.

B. They often occur together in the same person.

C. They are both contagious.

D. Neither can be treated.

20. What is the “988” number in the United States and Canada?

A. A directory for local hospitals.

B. The Suicide & Crisis Lifeline.

C. A number to report bullying.

D. An insurance help desk.

Part 3: Burnout

21. What is the primary cause of Burnout?

A. Biological brain chemistry alone.

B. Prolonged, unmanaged stress, usually related to work or school.

C. Lack of exercise.

D. A specific traumatic event.

22. Which of the following is a hallmark symptom of Burnout?

A. Excessive happiness.

B. Cynicism or feeling detached from your responsibilities.

C. Sudden bursts of creativity.

D. Improved time management.

23. How does Burnout differ from Depression regarding hobbies?

A. In burnout, you still want to do your hobbies but lack energy; in depression, you lose interest entirely.

B. There is no difference.

C. Burnout makes you better at hobbies.

D. Depression only affects school, while burnout only affects hobbies.

24. The “fix” for Burnout usually involves:

A. Working harder to finish everything.

B. Taking a genuine break and setting boundaries.

C. Medication only.

D. Changing your personality.

25. Which “stage” of burnout involves feeling completely numb and physically exhausted?

A. The Honeymoon Phase

B. The Balancing Act

C. Chronic Exhaustion / Crisis Stage

D. The Spark Phase

26. “Academic Burnout” is most common among students who:

A. Never study.

B. Are “overachievers” or feel constant pressure to be perfect.

C. Don’t care about their grades.

D. Only take elective classes.

27. Which of these is a physical sign of burnout?

A. Feeling rested after a weekend.

B. Frequent headaches and lowered immunity (getting sick often).

C. Increased physical strength.

D. Clear skin.

28. True or False: Burnout is recognized by the World Health Organization (WHO) as an occupational phenomenon.

A. True

B. False

29. What is the best way to prevent burnout?

A. Multitasking more effectively.

B. Ignoring your feelings until the work is done.

C. Practicing self-care and knowing when to say “no.”

D. Drinking more caffeine.

30. If “Rest” doesn’t fix your exhaustion after several weeks, you may be experiencing ______ instead of burnout.

A. Laziness

B. Clinical Depression

C. Dehydration

D. Boredom

Part 4: Bipolar Disorder

31. Bipolar Disorder is characterized by extreme shifts in:

A. Intelligence

B. Mood, energy, and activity levels

C. Vision and hearing

D. Reading ability

32. What is a “Manic Episode”?

A. A period of deep sadness and lethargy.

B. A period of extremely high energy, racing thoughts, and impulsive behavior.

C. A type of panic attack.

D. A state of total memory loss.

33. What is the main difference between Bipolar I and Bipolar II?

A. Bipolar I involves full mania; Bipolar II involves hypomania (less severe mania) and depression.

B. Bipolar I is only for adults.

C. Bipolar II does not include depression.

D. There is no difference.

34. “Hypomania” is often mistaken for:

A. Being very tired.

B. Just being highly productive or “in a great mood.”

C. A stomach flu.

D. Laziness.

35. Which medication is a classic “mood stabilizer” used to treat Bipolar Disorder?

A. Aspirin

B. Lithium

C. Antibiotics

D. Melatonin

36. “Rapid Cycling” in Bipolar Disorder means:

A. Being very good at mountain biking.

B. Having four or more mood episodes within a single year.

C. Changing your mind about what to eat.

D. Only having symptoms at night.

37. What is “Cyclothymic Disorder”?

A. A severe form of mania.

B. A milder, chronic form of bipolar disorder with frequent mood swings.

C. A fear of bicycles.

D. A total lack of emotion.

38. During a manic episode, a person might:

A. Sleep for 14 hours straight.

B. Spend excessive money or take big risks.

C. Speak very slowly.

D. Feel very shy.

39. Can Bipolar Disorder be cured with just “positive thinking”?

A. Yes, mindset is everything.

B. No, it is a chronic medical condition that usually requires a combination of medication and therapy.

40. Why is a correct diagnosis important for Bipolar Disorder?

A. Because using only antidepressants (without a stabilizer) can sometimes trigger a manic episode.

B. So the person can skip school.

C. Because there are no treatments.

D. It isn’t important; all mental health treatments are the same.

Answer Key

Part 1: Anxiety

1. B | 2. B | 3. C | 4. B | 5. B | 6. C | 7. C | 8. C | 9. B | 10. B

Part 2: Depression

11. B | 12. B | 13. C | 14. B | 15. B | 16. B | 17. C | 18. B | 19. B | 20. B

Part 3: Burnout

21. B | 22. B | 23. A | 24. B | 25. C | 26. B | 27. B | 28. A | 29. C | 30. B

Part 4: Bipolar

31. B | 32. B | 33. A | 34. B | 35. B | 36. B | 37. B | 38. B | 39. B | 40. A