Coping Skills
This coping skill involves slowly breathing in and out to help calm your body.
What is deep breathing?
CBT stands for this.
What is Cognitive Behavioral Therapy?
DBT stands for this.
What is Dialectical Behavior Therapy?
Food, water, sleep, and shelter belong to this level of Maslow’s hierarchy.
What are physiological needs?
You are having a strong craving. Your first thought is, “I need to use right now.” Name one CBT strategy you could use.
What is challenge the thought, look for evidence, or replace it with a more realistic thought?
Example: “This craving is uncomfortable, but I don't have to act on it.”
This coping skill uses your five senses to bring your attention back to the present moment.
What is grounding?
In CBT, thoughts can affect these two things, which can then affect our actions.
What are feelings and behaviors?
This DBT skill means accepting the present moment without fighting reality
What is radical acceptance?
Having a safe place to live and being protected from danger relate to this level.
What are safety needs?
Someone in your recovery group makes you angry. You feel like yelling at them. Name one DBT skill you could use.
What is STOP, taking a time-out, paced breathing, or radical acceptance?
Instead of using substances when stressed, you call someone supportive, take a walk, or listen to music. These are examples of what?
What are healthy coping skills?
You think, “I messed up today, so I might as well use.” What type of thinking might this be?
What is all-or-nothing thinking?
STOP stands for Stop, Take a step back, Observe, and ______.
What is Proceed mindfully?
Friendship, connection, family, and belonging are examples of this level.
What is love and belonging?
You are exhausted, hungry, and haven't slept well. Your cravings are getting stronger. According to Maslow, what basic needs might need attention?
What are physiological needs?
You notice that you are becoming angry. Instead of reacting immediately, you leave the situation and give yourself time to cool down. What coping strategy is this?
What is taking a time-out or taking space?
CBT encourages us to ask, “Is there evidence that this thought is completely true?” This is an example of doing what?
What is challenging or examining a thought?
In DBT, TIPP can be used during intense emotional distress. The first “T” stands for this.
What is Temperature?
Feeling capable, respected, and proud of your accomplishments relates to this level.
What is esteem?
You tell yourself, “I'm an addict, so I'll never have a normal life.” Identify the CBT thinking error and provide a healthier replacement thought.
What is overgeneralization/all-or-nothing thinking, and a healthier thought could be:
“I have struggled with substance use, but recovery can help me build a meaningful life.”
Name three healthy coping skills that could be used when experiencing a craving.
Examples include calling someone, exercising, grounding, distracting yourself, attending a meeting, journaling, deep breathing, changing your environment, or using urge surfing.
Complete the CBT chain:
Situation → ______ → Feelings → Behavior → Consequences
What are thoughts?
Name two parts of the DBT TIPP skill and explain how they might help during a crisis.
Possible answers:
Maslow's highest traditional level involves reaching your potential and becoming the person you are capable of becoming.
What is self-actualization?
You receive bad news and immediately want to use. You are extremely emotional and feel like you might make an impulsive decision. Name three things you could do before making a decision.
Answer: Examples include: