Coping Skills
These coping mechanisms make us feel good in the moment but cause lasting harm and regret in the future.
What are unhealthy coping skills?
This type of therapy helps us manage symptoms and develop awareness by using painting, sculpting, and photography.
What is art therapy?
It is okay and valid to feel these emotions.
What are all emotions?
This type of boundary concerns the body, touch, and personal space.
What are physical boundaries?
This cognitive distortion is all about jumping to the worst possible conclusion.
What is catastrophizing?
This deep breathing exercise uses a square and four repeating steps.
What is box breathing?
Playing instruments, writing songs, and listening to music are used in this type of therapy to promote emotional regulation and awareness.
What is music therapy?
This emotion helps us survive by avoiding danger and threats.
What is fear?
Being late to a friend's birthday party would be a violation of this type of boundary.
What are time boundaries?
Thinking that someone is "pure evil" or "perfect" is an example of this cognitive distortion.
What is black and white thinking?
5-4-3-2-1, sour and spicy candies, and mindfulness exercises are all examples this category of coping skills.
What are grounding techniques?
Cognitive behavioral therapy (CBT) teaches us that these come before our emotions and behaviors.
What are thoughts?
When managed, this emotion can help motivate us to address unfairness, protect others, and stick up for ourselves.
What is anger?
This type of communication is most effective when trying to set a boundary with someone.
What is assertive communication?
Calling yourself names, such as "loser," "idiot," and "worthless" are all examples of this type of cognitive distortion.
What is labeling?
This category of coping skills are most effective for managing dangerous impulses, severely heightened symptoms, and intense emotions.
What is distress tolerance?
Emotional regulation, the balance between acceptance and change, and integrating opposites are all important in this type of therapy.
What is dialectical behavior therapy?
Although it can help us plan for the future, anxiety becomes unhelpful when it is doing this.
What is impacted functioning?
Boundaries come in three types: porous, healthy, and this.
What is ridged?
Drawing broad conclusions from a single event, such as saying, "I always fail," is an example of this cognitive distortion.
What is overgeneralization?
These CBT-related coping strategies address negative thought patterns that impact our symptoms.
What are challenging and reframing?
This form of therapy is designed to help people overcome fears, anxiety, and trauma-related stress by gradually and safely introducing them to the things they fear.
What is exposure therapy?
This often unhelpful emotion is a combination of guilt and inferiority.
What is shame?
What are intellectual boundaries?
Focusing only on negative details while ignoring positive ones is an example of this cognitive distortion.
What is mental filtering (a.k.a. disqualifying the positive)?