Healthy Coping Skills
Name 3 healthy coping skills
Read a book, writing, drawing, painting, listening to music, spending time with friends/family, go for a walk, deep breathing, meditation
What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
List two ways to care for yourself physically
healthy eating, good sleep schedule, good dental hygiene, exercise, drinking water, showering/bathing, getting in the sun
Name one symptom of anxiety/stress
sweaty hands, negative thoughts, dry mouth, butterflies, dizziness, frequent urination, digestive issues
What is one way unhealthy coping skills affect us?
They can hurt us, they can hurt others, they can cause more problems, create bad habits
What are problem-focused coping strategies (steps)?
Identify the problem, find the solution, plan and prepare
What is the backbone of DBT?
Mindfulness
Why is self-love important?
loving yourself leads to better self esteem, more relationship satisfaction, better coping skills, lowers anxiety and stress, builds self esteem and resilience, motivations for change, motivation for healthier choices in life
Name one symptom of depression
low mood, teary, suicidal ideations, not doing ADLs, sleeping too much
T or F: All stress is out of your control
False. We can create our own stressful situations
What is mindfulness?
Mindfulness is when you center yourself in the present moment. It can be done through meditation, relaxation exercises, or just simply slowing down and taking notice of things that are currently around you.
Name the WHAT skills of mindfulness
Observe, Describe, Participate
Define Positive Affirmations
Positive affirmations are positively loaded phrases, or statements that are used to challenge unhelpful or negative thoughts.
Name 2 symptoms often seen during mania.
elevated mood, grandiosity, inability to sleep/rested after minimal sleep, agitation, increased risky behavior
the GIVE skill stands for this.
Be Gentle, Act Interested, Be Validating, Keep an Easy Manner
Name 2 benefits of using healthy coping skills.
a.) they reduce stress b.) they allow us to create better relationships c.) they allow us to have a healthy mind and body
What does the DEAR MAN skill stand for?
It's an interpersonal affectiveness skill. Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiage
How often should you be practicing self-care?
Every day
Name 3 symptoms often seen before/during a panic attack
pounding/racing heart, sweating, chills, trembling, difficulty breathing, weakness/dizziness, tingly, chest pain
The GIVE, Fast, and DEAR MAN skills are considered what type of DBT skills?
Interpersonal Effectiveness Skills
What is one benefit that a person can experience from using healthy coping skills
Feeling more relaxed, Having a clear mind to help solve your problems, Creating healthy relationships with others, Being able to think about your response to a situation,
What does the PLEASE skill stand for?
Treat Physical Illness, Balanced Eating, Avoid mood-altering drugs, Sleep, Exercise
This mental self-care can be beneficial when feeling overwhelmed, and can allow us to feel recharged.
taking time to rest
What is a mood disorder (define)
A mood disorder is a mental health class that health professionals use to broadly describe all types of depression and bipolar disorders.
What is the 21/90 rule?
The 21/90 rule states that it takes 21 days to make a habit and 90 days to make it a permanent lifestyle change