Coping Skills
A coping skill that involves taking slow deep ____ to calm your body
Deep breaths
Happy, sad, angry, scared, and frustrated are examples of what?
Emotions or feelings
True or False: Mental health is just as important as physical health.
True
True or False: You have to spend a lot of money and time on a self-care day.
False
How do you know your body is telling you it may not feel safe?
Feeling uncomfortable, someone crossing your boundaries, anxiety, feeling scared
Name one healthy way to cope with feeling overwhelmed
Taking a walk
Journaling
Talking to a safe person
Listening to music
Taking a hot shower
Holding ice cubes
This emotion often signals that someone has crossed one or more of our boundaries.
Anger
This model helps us explain our thoughts, feelings, and behaviors and how they all work together
Cognitive triangle
Name one example of physical self-care
Eating a health snack
Going for a walk
Taking a hot shower
Getting enough sleep
Drinking water
True or False: If something or someone makes you feel unsafe, it is okay to say no, leave, and ask a trusted adult or safe person for help
TRUE
This grounding exercise asks you to identify five things you can see
5-4-3-2-1
Name two physical symptoms of anxiety
Racing heart
Shaking hands and/or legs
Sweating
Pins and needles
Upset stomach
Name the three parts of the cognitive triangle.
Thoughts, feelings, and behaviors
Name one example of emotional self-care
Journaling
Reading a book
Talking to a safe person
Practicing self-compassion
Having a good cry
Physical distance people use to feel comfortable and safe around others
Personal space
True or False: Avoiding all uncomfortable feelings is a health long-term coping strategy.
False
What skill involves recognizing and naming your emotions without judging them?
Emotional mindfulness
What is the alarm system in your brain called?
The amygdala
This example of self-care involves saying "no" when necessarry.
Setting appropriate boundaries
After experiencing trauma, your body's alarm system may become extra sensitive. This is called _______
Hypervigilance
This coping strategy focuses on changing unhelpful thoughts into more balanced ones.
Cognitive reframing
Why can all emotions be considered helpful?
Emotions provide us with information, help us understand our needs, and help us understand what we do and do not like
This response involves trying to keep others happy, avoiding conflict, and pleasing others to increase sense of safety.
Fawn response
Why is self-care important?
It supports physical and emotional well-being, helps prevent burnout, and teaches us to listen to our bodies.
Learning to notice your body's signals and respond with healthy coping skills helps build this.
Resilience