Coping Skills
These are things that you do to help you handle stress, big feelings, or urges. What are they called?
Coping Skills
Why does the skin picking log matter?
If you feel an urge, you can count to this small number slowly to give yourself a chance to stop.
Count to ten.
What is the first thing to write in the log after an urge?
The time of day, the place, or the weather?
The time of day (or place)
What is a short thing you can tell yourself that can help you feel brave or proud? (Two words)
"I can" or "I'm strong".
This one is up to you! Get creative for the points!
If your hands feel restless, name one simple thing you could do instead of picking. (ex. squeeze your fists, clap)
Keep your hands busy.
What can the skin picking log help you measure?
Give me an example of a simple hand substitute you can do right away that keeps your hands busy for 2 minutes.
Using a fidget toy, holding a stress ball, playing with a soft cloth.
This one is up to you. Get creative!
Name a short thing to write down that helps find the pattern. (ex. "felt bored", "felt anxious")
This is called the trigger. (ex. anxiety , stress, boredom)
What is an activity that reminds you you're good at something (drawing, singing, reading). Name one and why it helps?
This is a hobby. It reminds you of strengths and makes you feel capable.
Sometimes your body gives you signals (fast heartbeat, tense muscles) that you need a coping skill. What are these signals called?
Body clues.
What can skin picking log help us choose for when we have urges to pick our skin?
Coping Skills. Once we know patterns, we can choose the best coping skills for that exact moment.
I can tell trusted adults or a therapist. They can support me and help me stay safe.
On a scale of 1-5, this shows how strong the urge felt. Why is it helpful to record the number?
This is called the urge strength.
It helps see if what triggers make you pick more AND it can help you see if your urges are getting weaker with practice.
What is something small you can do everyday to remind yourself that you're brave (ex. write one good thing about yourself. ) Name it.
A daily positive note or "I Did this" list.
You can use this coping skill anywhere, anytime: breathe in slowly and blow out like you're blowing out candles. What is this?
Deep breathing.
What can the skin picking log help us to celebrate?
The skin picking log can help you see your successes- even tiny ones- so you don't forget that SOME progress is better than NO progress!
Name the strategy where you move away from the place or object that makes you want to pick. (ex. Go to a different room. ) What is this called?
After you use a coping skill instead of picking, what two short things should you write down to track if it worked?
Write down the coping skill that was used, and the result. (Did it help? Yes/no? How much)
Tell me a short affirmation you can say when you resist picking. (ex. One minute, I can wait") Give one and explain how to use it.)
This is an affirmation that you can say aloud when you feel an urge that can help change your thinking.
Imagine you have a "coping backpack". Name 3 things that you could put in it to help yourself when you feel an urge or big emotion
Stress ball, music , drawing, fidget, walking, water, etc.
This one is up to you! =)
If things get really hard, the log helps explain what is going on so we can get more help. True or False?
TRUE.
This is a plan you make beforehand that lists 3 things to do the moment that you feel an urge. (ex. take 5 deep breaths, use a fidget toy, mark it in the log. ) Write the plan and say why having it ready helps.
A pre-made coping plan. It helps you act fast without deciding in the moment when it is harder to think.
Doing a 3 part reflection at the end of the day:
1) biggest trigger
2) best coping skill
3) One goal for tomorrow
Why is this helpful?
This is a reflection and it helps learn and plan better next time.
Make a short "I am proud of... " sentence that includes a recent success (not picking, trying a coping skill). Ex. I am proud I used a stress ball today instead of picking.
Why does writing this down help?
Writing this builds confidence and shows progress over time.