Coping Skills
It is important to practice coping skills everyday because....
If you practice them in less stressful everyday situations, you are more likely to use them in stressful/highly emotional situations
When someone is able to share personal information in a healthy way, value their own opinions, do not compromise their values, and is accepting when someone says no to them, is said to have ______ boundaries
Healthy boundaries
A trigger is...
A stimulus that contributes to an unwanted emotional or behavioral response
3 healthy coping skills for when you crave substances
Can be anything! Going for a walk, journaling, meditation, mindfulness, grounding, breathing techniques
Joe typically avoids intimacy and close relationships, does not like to ask for help, and seems detached and distant from those around him. Joe has _____ boundaries.
Rigid boundaries
It is important to recognize our triggers because....
Identifying them is the first step in changing unhealthy responses
A conversation is starting to get heated and you can feel yourself getting angry. You might take one of these to recollect yourself
Adult time out
Bob is described as often oversharing personal information, having a hard time saying "no" to others, fearing rejection and accepting disrespect, and becoming over-involved and too dependent on others. Bob may have _______ boundaries
porous
I know I have been triggered when....
Perhaps there are bodily warning signs (increased HR, increased BP, sweating, nausea) or emotional warning signs (feeling angry, depressed, crying, anxiety)
Give an example of one unhealthy coping skill you have used in the past and how you can replace it with a healthy one
can be anything!
Maria has decided to tell her boss that she cannot take on an extra project at work because she already struggles with finding time for herself. By telling her boss no, Maria is enforcing her _____ boundaries.
Time
Oftentimes, the best way to deal with a trigger is to....
Avoid it
When you take a timeout from a stressful situation, your time out should be at least ____ minutes long to give your body enough time to return to baseline.
20
This type of boundary refers to a person's personal space and includes awareness of what's appropriate in different types of settings
Triggers can fall under multiple different categories. Name at least 3 (bonus points if you can name all 6)
emotional state, people, places, things, thoughts, activities/situations