TCC Coping Skills

What's It Called?

100

Breathe in for 4 seconds, hold 4 seconds, and breathe out for 4 seconds

What is Box Breathing

200

Look around the room to ground yourself, using all of your senses

What is 5-4-3-2-1 Grounding

300

Think about everything/everyone that has brought you peace or happiness

What is Gratitude

400

Bring your focus to the present moment and just observe while you walk, eat, or shower

What is Mindfulness

500

You flex and relax your muscles starting from your toes up to your head/neck

What is Progressive Muscle Relaxation (PMR)

"F"ing Alarm System

100

When you have racing thoughts, overthink, expect the worst, breathe too fast, and can't relax very well

(Fear) Anxiety

200

When your face gets too hot, you clench your jaw/muscles, start "seeing red", and you might want to start yelling

Fight response

300

When you want to escape the situation, avoid conflict, or run away 

Flight response

400

When you have the urge to hide, shut down emotionally, clam up in conversations, or isolate/keep to your problems bottled up

Freeze response

500

When you have the urge to "keep the peace" with other people, make others happy at your expense, and neglect your own needs/boundaries

Fawn response

Positive Thinking

100

Name 1 positive thing you can do this week for yourself or someone else

1

200

Name 2 things that you are looking forward to this week

2

300

Name 3 things that bring you a spark of joy

3

400

Name 4 things that you like about yourself 

4

500

Name 5 things that you're grateful for

5

So You Think You're an Expert?

100

Do these things when you're experiencing ANXIETY

Go for a walk, exercise, move, dance, breathe, sing, write, create

200

Do these things when you're experiencing ANGER

Walk away, count to 10, PMR, breathe, opposite action, look at the horizon, write

300

Do these things when you're experiencing DEPRESSION

Talk to someone, self-care, basic needs, go outside, do something meaningful, arts/crafts, write

400

Do these things when you're experiencing GRIEF

Talk, write, create, visit with loved ones, remember, follow rituals/routines, cry, honor their memory

500

Do these things when you're experiencing DISSOCIATION/STRESS

Cold water, sensory coping skills, stretching, lay on solid ground, deep breathing, positive mantras

Just For Fun

100

Why don't skeletons fight each other?

Because they don't have the guts!

200

Riddle: What gets wetter the more it dries?

A towel

300

Riddle: If you have it you might want to share it. If you share it, then you won't have it. 

A secret

400

Guess everyone's favorite color. If you get more than one correct, add an extra 100 points for each right answer.

You didn't ask me :(

500

Bust a short dance move in front of everyone for 500 points!

Wow. That was something :)