Coping Skills That Actually Work
You feel your chest tightening and your hands shaking. What's the fastest way to calm your body?
A. Drink a cold glass of water
B. Deep breathing
C. Take a walk
D. Walking toward the conflict
B. Deep Breathing
Walking away from a conflict always mean you're weak.
False, it can be a power move
You notice someone keeps staring at you and you're becoming irritated and want to press them. What's the safest response?
A. "What are you looking at?"
B. Ignore it and focus on yourself
C. Stare back
D. Make a scene and tell everyone about it
B. Ignore it and focus on yourself
True or False:
Setting boundaries means you're being rude
False, setting boundaries is a healthy way to lay out your expectations and know your limits.
Which skills helps you think about consequences before acting?
A. Impulse
B. Decision-making
C. Avoidance
D. Guessing
B. Decision-making
Name 2 coping skills you can use without anyone else noticing.
5-4-3-2-1 Grounding Technique (5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste)
Deep breathing
Journaling/Drawing
Water Break/Take a walk
Ice Cube Holding
Positive self-talk
You pass by a peer and hear them call you a name under their breath. What's the most effective first step?
A. Say something worse
B. Ask, "What did you mean by that?"
C. Pretend you didn't hear it
D. Get someone else involved
B. Ask, "What did you mean by that?"
**watch your tone**
This avoids assuming disrespect, shows maturity and self-control, slows the situation down
True or False: Feeling disrespected automatically means someone intended to disrespect you.
False, sometimes it's a misunderstanding or tone.
Your friend pressures you to do something that could get you in trouble. Which response protects your relationship AND your future?
A. "Nah, that's not me anymore."
B. "I'll think about it."
C. "Stop talking to me."
D. "Maybe later"
A. Nah, that's not me anymore
True or False:
Your future is determined solely by your past
False, your choices now matter more.
True or False:
Coping skills ONLY work if you use them before you get upset.
False, they can help:
before you get upset (prevention)
during the moment (staying in control)
after the conflict (cooling down, reflecting)
What's one question you can ask someone to avoid assuming their intentions?
Can you explain what you mean?
Are we good?
Did I misunderstand you?
Is something going on?
Can we talk about what you said?
Help me understand what you meant
What are 3 coping skills that help you deal with boredom, frustration, or routine?
Take time away
Working out/ Physical activity
Focus on your breathing
Draw/Journal
Read a book
Fidgets
Positive self talk
What's one way to repair a relationship after a disagreement?
Take responsibility for your actions
Apologize to the other person
Use "I" statements to express your feelings without blaming
Take time away
What's one communication skill that helps build trust in future relationships?
active listening: communication is key, comprehension is golden
validating someone's emotions
Maintaining eye contact
using positive body language
being honest
Using "I" statements
respecting boundaries
You're trying to stay calm, but someone keeps provoking you. What's a coping skill that protects your peace AND your future?
10 second rule: pause, take a deep breath, and count to ten
set boundaries with silence: a closed mouth gathers no feet; after stating a boundary or giving a calm answer, don't explain further. if you can't respond calmly, it's ok to not respond until you're ready
walk away or change the subject
remind yourself "this isn't worth it"
You and another person both want Takis at cashout, but there's only one bag left. What's a conflict resolution strategy that keeps things fair and calm?
**answers vary**
A rumor about you is spreading amongst your peers. What's a response that keeps you safe and avoids escalation?
Ignore and Disengage: sometimes the best response is no response
Ask a staff member for guidance
Stay focused on your goals and release
Use coping skills to stay grounded
Address it calmly with the person if safe
You're stressed about things happening at home, but you can't fix them right now. What's a coping skill that helps you manage stress you can't control?
Deep breathing
Positive self-talk
Journaling
Talking to someone you trust
Focusing on what you can control (your choices, your reactions)
Taking space
Reframing thoughts (This situation is temporary)
Your goal is to stay out if trouble after release, but you're worried about old influences. What's one plan or strategy that helps you stay focused?
Changing who you hang around
Setting boundaries with old friends
Staying busy with positive activities
Avoiding places that trigger old habits
You're overwhelmed, irritated, and feel like crashing out. Staff isn't able to assist with time away right now. What's a coping skill you can use in place that helps you reset without drawing attention?
5-4-3-2-1 Grounding Technique (5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste)
Controlled Breathing- Inhale through your nose for 4 seconds, hold for 7, exhale out your mouth for 8
Using a fidget
Think of a time when reacting fast made things worse. What would a "slow down" strategy look like in that moment?
Take a breath before speaking
Counting to 10
Walking away temporarily (have the intention to go back and address the situation)
Asking a question instead of assuming
Think about the consequences
Remind yourself of your goals
You're working on staying out of trouble. Your friend asks you to do something with them that could get you both in trouble. What future-focused thought helps you stay on track?
*answers vary*
You’re trying to avoid old habits that got you in trouble before. Prompt: What daily routine, mindset, or habit could help you stay focused on the future you want?
Daily Routines:
Writing down your goals in the morning
Temperature check (ask yourself "How am I feeling today?"
Keeping a gratitude list, remember the things you are thankful for
Mindsets:
"My past doesn't control my future"
"I don't have to react to everything"
Habits:
Avoiding people or places that trigger old behavior
Practicing emotional control in small moments
Future you, five years from now, what skills would they want you to practice today?
Patience
Emotional control
Thinking before reacting
Walking away from drama
Staying focused on goals
Healthy communication
Coping skills for stress
Making decisions based on long‑term outcomes