Unhealthy Coping Skills
What are unhealthy coping skills? (Definition)
Coping skills that have negative consequences
What are healthy coping skills? (Definition)
Coping skills that have long-lasting positive effects
What is a consequence? (Definition)
A result or effect of an action or condition
What is the 1st Stage of Recovery?
Precontemplation--There's a lack of awareness or denial about addiction/a problem, making it challenging to communicate the need for change.
What are cognitive distortions? (Definition)
Thought patterns that filter reality into a negative experience or outlook.
What are some examples of unhealthy coping skills?
Substance use, procrastination, social withdrawal, SH, aggression, destroying property, etc.
What are some examples of healthy coping skills?
Exercise, talking about your problems/struggles, deep breathing, DBT Skills, throwing ice, mindfulness, listening to music, etc.
True or False: Consequences are only negative.
False--There are both positive and negative consequences
75 points if you can give examples of both positive and negative consequences
What is the 2nd Stage of Recovery?
Contemplation--Individuals begin to recognize the existence of a problem and start comtemplating the need for change.
This cognitive distortion makes something seem less significant than it really is.
Minimizing
Identify the unhealthy coping skill:
Monet has a project that needs to be worked on. It is due at the end of the week, and is worth 40% of her grade. Monet starts to feel overwhelmed after looking at the instructions. Instead of pulling out her laptop to work on the project, she pulls out her phone and starts doom scrolling on TikTok.
Procrastination
Lauren is starting to catch herself spiraling because her significant other hasn't texted her back. What is one coping skill that she could use?
Paced breathing, mindfulness, checking the facts, journaling, talking to someone, etc.
What are some health consequences to drinking alcohol?
High blood pressure, heart disease, stroke, liver disease, and digestive problems, can cause cancer (from CDC).
What is the 3rd stage of recovery?
Preparation--Individuals acknowledge the need for change and begin to plan tangible steps towards their healing.
Identify the cognitive distortion:
If I ignore them long enough, eventually they will just forget and we will be fine.
Magical Thinking--Believing things will work themselves out on their own.
Identify the unhealthy coping skill:
Bob The Builder and his girlfriend recently broke up after being together for 3 years. Bob has been really sad, and does not know how to deal with his break up. He constantly blames himself for the break up and wishes to get back together. It is starting to affect his work, social life, and well-being. His friends have been taking him out to the bars to get his mind off things, which Bob notices helps, especially when he drinks. To quiet his thoughts and to numb the pain, Bob starts drinking consistently throughout his day.
Substance Use
Name 5 mindfulness activities you can engage in.
Walking, eating, 5-4-3-2-1, deep breathing, Progressive Muscle Relaxation (PMR), meditation
Health, finances, relationships, career, schooling, etc.
What is the 4th stage of recovery?
Action--Individuals actively engage in behavior change to overcome their addiction or harmful habits.
This cognitive distortion uses the terms: Always, never, forever, everybody, nobody, everything, nothing, etc.
Ex: I got a B on my test. I'm a failure because I didn't get an A.
Black-and-white/All-or-none thinking
What barriers might prevent someone from using healthy coping strategies?
Resources, cognitive distortions, addiction, etc.
Identify the coping skill (+100 for why this skill is benificial):
Monet has been struggling in class because of some mean kids. Whenever she gives a presentation or asks/answers a question, these group of kids make fun of her. Although Monet knows these people are bullies, and hurt people hurt people, this continues to upset and annoy Monet. Sometimes Monet catches herself wanting to react, but then those bullies get the satisfaction. Before giving presentations, Monet will remind herself how smart she is, how she is knowledgeable in the topic, that she can do hard things, and she is capable of facing these critics.
Checking the facts, positive affirmations
(+100 for why these skills are important)
(+125 for what DBT category does checking the facts fall under)
What are some consequences of telling the truth?
Stronger relationships, better mental health, improves confidence, more authentic, having integrity, etc.
What is the 5th stage of recovery?
Maintenance--Individuals work tirelessly to sustain the changes they've accomplished and strive to prevent relapse into old behaviors.
What cognitive distortion would this be:
Greg has been feeling hurt by a friend's comments lately. Instead of talking to their friend about how they feel, Greg keeps telling themselves "It's whatever. I'll just ignore it." Whenever the friend tries to bring up the issue, Greg changes the subject or walks away. Over time, Greg becomes resentful and the friendship becomes more strained.
Avoidance--Not addressing the issues.