Definitions
What is a coping skill?
- Conscious, active strategies
- Both cognitive and behavioral
- Used to manage, tolerate, or reduce stressful, difficult, or harmful life situations.
- Help maintain emotional stability and adapt or navigate challenges.
Name 3 Healthy Coping Skills
Reading
Journaling
Listening to Music
Exercising
Meditation
*Answers may vary.
Coping skills are used to avoid problems in our lives
FALSE !!
Coping skills help us work through our problems in healthy ways.
TRUE OR FALSE
Ignoring your emotions will make them go away.
FALSE!!
Suppressing emotions causes higher anxiety, physical stress symptoms (like headaches or illness), damages relationships, and often makes the underlying emotions stronger and more difficult to manage over time.
What are some physical coping skills?
- Deep Breathing
- Walking/Running
- Yoga/Meditation
- Progressive Muscle Relaxation
- Stretching
What is a "healthy" coping skill? Give an example.
- Not harmful to you or to others.
- Proactive or reactive behaviors.
- Example could be exercise, mindfulness, and social support.
Name 3 Unhealthy Coping Skills
Harming others or yourself
Substance abuse
Avoiding help/denying that you need help
Bottling up feelings
Procrastination
*Answers may vary.
We are born with coping skills
FALSE !!
All coping skills are learned throughout our entire lives.
TRUE OR FALSE
People who ask for help are strong and courageous.
TRUE!!
There is stigma around asking for help, but it reduces stress, fosters personal growth, and strengthens relationships by promoting vulnerability and connection.
What are some coping skills that involve creative expression?
- Playing and/or listening to music
- Writing/Reading
- Colouring/painting/drawing
- Crafting
- Knitting/Crocheting
- Singing/Dancing/Acting
What is an "unhealthy" or "maladaptive" coping skill? Give an example.
- Harmful to you or to others.
- Provides short-term, temporary behaviors that do not fix the root cause of the issue.
- Examples include avoidance, substance use, self-harm, aggression, and binge eating.
What is a relaxing coping skill you can use when you feel stressed, and is an action you do constantly?
Breathing!
Breathing as a coping skill offers profound physical and mental benefits by directly activating the parasympathetic nervous system (the "rest and digest" system) to counteract the fight-or-flight stress response.
Different kinds of coping skills work for different kinds of people.
TRUE !!
We all come from different backgrounds and have different ways of dealing with our emotions.
TRUE OR FALSE
Healthy coping skills work instantly and don't require practice.
FALSE !!
Coping skills can take time and hard work to be effective.
Why is it important to know your personal values?
Can guide in decision-making, provide a sense of purpose, ensures authenticity and identity.
Which of the following coping skills are unhealthy?
A) Taking a walk
B) Destroying property
C) Meditation
D) Talking to a trusted friend or adult
B) Destroying property
What are some problem-focused coping skills?
Active Planning: To-do list, breaking things up into smaller steps, setting a budget, etc.
Direct Action: Talking directly to a person with whom you have a conflict to resolve the issue.
Information Seeking: Researching coping skill options, reaching out to organizations for information, trying different coping skills out.
Time Management: Adjusting your schedule to get to work or school earlier to avoid stress.
Setting Boundaries: Saying "no" to extra responsibilities or bad influences.
Organization: Cleaning a messy room, organizing items to increase functionality and comfort.
Unhealthy coping skills are still coping skills.
TRUE !!
Sometimes they are the only things we know at that time. It is important to separate what is healthy, from what isn't, to work towards unlearning the maladaptive skills and learning more adaptive coping skills.
TRUE OR FALSE
You need a lot of free time before starting healthy coping skills
FALSE !!
The best coping skills are those that can be used daily.
What are some examples of cognitive/emotional processing coping skills?
- Positive self-talk
- Positive Reframing
- Acceptance (DBT)
- Journaling
What are coping skills used for?
- Manage Stress/Anxiety/Anger
- Regulate Emotions
- Overcome Challenges
What are some emotion-focused coping skills?
Positive Reframing: Actively looking for a different, more positive perspective on a stressful situation.
Journaling: Writing down thoughts and emotions to process them, which can help in reducing stress.
Meditation/Yoga: Using tools such as guided meditation apps and yoga videos.
Seeking Social Support: Talking through feelings with friends, family, or a therapist.
Creative Expression: Using art, music, or other creative activities to express difficult emotions.
We can get better at coping skills if we practice.
TRUE !!
With time and practice, we will always see improvement, even if it doesn't seem like much. Progress > Perfection.
TRUE OR FALSE
Coping skills are a one-size fits all solution.
FALSE !!
Coping skills are unique to everyone.
What are some relaxation and mindfulness coping skills?
- Meditation
- Breathing Exercises
- Yoga/Tai Chi/Stretching
- Guided Imagery