Coping Skills
Name one healthy coping skill you can use when you feel stressed or overwhelmed.
Deeping breathing, journaling, talking to someone, grounding techniques, taking a walk, listening to music, exercise, etc
What is an example of a healthy boundary you can set with friends and/or family?
saying no, limiting time spent, asking to change topics when uncomfortable, etc
True or False: It's possible to feel more than one emotion at the same time.
True
True or False: Healthy thinking means ignoring negative emotions
False. Healthy thinking acknowledges emotions and looks for balanced ways to respond to them.
True: growth and life experiences can shift what's important to you.
Give an example of an unhealthy coping skill.
Substance use, isolation, self-blame, avoidance, aggression, etc.
Why might setting boundaries feel uncomfortable at first?
Fear of conflict, rejection, or guilt.
What is one way you can identify an emotion you're feeling?
Emotions wheel, journaling, talking it out, checking in with your body (physical symptoms), mindfulness
What does it mean to pause before reacting?
Taking a moment to check your thoughts before letting emotions drive your actions.
Setting these helps you stay focused and give your life direction. They can be short-term or long-term.
Goals
Simple techniques used to help a person stay present in the moment and reduce feelings of anxiety, stress, or dissociation. They work by focusing attention on the body, surroundings, or senses.
(ex. 5-4-3-2-1 technique, frozen oranges/ice packs, peppermint oil)
Grounding
True or false: Boundaries and walls are the same thing. Both are meant to keep people away.
False. Boundaries create safety, walls create distance.
What physical signs can let you know you're feeling stressed or anxious?
Racing heart, tense muscles, sweating, shallow breathing, restlessness.
What is one healthy way to challenge a negative thought?
Practice positive affirmations, find another way to look at it, use mindfulness to notice thoughts without judgement, etc
Faith, family, honesty, growth, loyalty, respect, integrity, empathy, perseverance...
These are all examples of ________
Personal values
Why is it important to have more than one coping skill?
Different situations need different coping strategies. What works one day might not work another day.
Saying yes to things you don’t want to do to avoid conflict.
Ignoring your own needs to please others.
Feeling responsible for other people’s feelings or problems.
There are all examples of ___________
Unhealthy boundaries; a lack of boundaries
What's one emotion that often hides underneath anger?
Hurt, fear, shame, sadness.
How could you reframe this negative thought:
"I will never get better."
"Recovery takes time, but I'm making progress."
"I may not be where I want to be yet, but I'm working towards it."
"Every small step I take is still moving forward."
What is one way you can measure progress towards a goal?
Journaling, using a checklist, reflecting regularly, getting feedback from others.
What's something you can tell yourself to remain calm when you're feeling overwhelmed?
"This feeling will pass," "I've handled tough things before," "I'm safe right now"
How can you respond when someone you care about crosses one of your boundaries?
Reaffirming your need for space, respect, or privacy, reminding the other person of your comfort level, following through with consequences (ex. "I've asked you not to yell at me. If it happens again, I'll need to leave the conversation").
What does it mean to "sit" with an emotion?
Allowing yourself to feel an emotion without avoiding, numbing, or trying to fix it right away.
A way of thinking that involves seeing things as either all good or all bad, with no in-between. It’s thinking in extremes, like “I’m a total failure” or “Everything has to be perfect.”
Black and White or All-or-Nothing Thinking
How does knowing your values help you make difficult decisions?
Your values guide you to make choices that align with what matters most to you.