Coping Skills
Name one healthy coping skill.
Deep breathing, music, walking, journaling, art, talking to someone, grounding.
What is a boundary?
A limit that protects your emotional, physical, digital, or personal space.
What does “active listening” mean?
Listening with attention and trying to understand, not just waiting to talk.
Name one sign of a healthy friendship.
Respect, honesty, safety, effort, trust, support, space to be yourself.
Your friend ignores your text. What is one calm thought you can practice?
“They may be busy,” “One text doesn’t define our friendship,” “I can wait before reacting.”
What does DBT skill STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.
Name one digital boundary.
Not sharing passwords, not answering late texts, turning off location, not sending pictures.
What is an “I statement”?
“I feel ___ when ___ because ___. I need/would like ___.”
Name one red flag in a relationship.
Control, guilt-tripping, pressure, threats, isolation, disrespecting boundaries.
Someone pressures you to share private info. What can you say?
"No, I’m not comfortable with that,” “I don’t share that,” “Please stop asking.”
Name one body sign that you’re overwhelmed.
Racing heart, tense muscles, stomach pain, headache, crying, anger, shutdown, shaking.
Is saying “no” rude? Explain.
No. Saying no can be respectful and healthy.
What is the difference between hearing and listening?
Hearing is sound. Listening is understanding and responding with care.
What does trust need in order to grow?
Consistency, honesty, accountability, respect, time.
You feel left out at lunch. What are two choices besides shutting down?
Sit with someone else, talk to a safe person, use a coping skill, ask to join, remind yourself it may not be personal.
What is opposite action?
Doing the healthy opposite of what the emotion urges when the urge would make things worse.
What is the difference between a boundary and controlling someone?
Boundary = what I will do to protect myself. Control = trying to force someone else to behave how I want.
Give an example of assertive communication.
“I don’t want to joke about that. Please stop.”
Why can people-pleasing hurt relationships?
It can lead to resentment, burnout, dishonesty, and feeling unseen.
Your friend says, “If you cared, you’d do it.” What kind of behavior is that?
Guilt-tripping/manipulation.
Name 3 grounding skills.
5-4-3-2-1 senses, naming objects, cold water, feet on floor, describe the room, count colors.
Give an example of a boundary with family, friends, or dating.
“I’m not comfortable talking about that,” “Please don’t touch my stuff,” “I need time before I respond.”
How can tone change the meaning of a message?
Tone can make something sound kind, sarcastic, angry, dismissive, or supportive.
What should repair look like after hurting someone?
Accountability, apology, changed behavior, patience, and respecting the other person’s feelings.
You want to quit or run away after a bad day. What are 3 safer pause steps?
Pause, tell a safe person, avoid big decisions while escalated, eat/drink water, use STOP, wait 24 hours.