Coping Skills
They can help you with difficult emotions without any negative consequences or causing long term problems.
What are healthy coping skills?
Rolling your eyes, looking at your watch, or smiling can be examples of this type of communication.
What is nonverbal communication?
An example of this would be, "I feel like no one likes me". (Hint: thought, feeling, or action urge?)
What is a thought?
These are your beliefs about what is important in life and help you figure out what is right and wrong.
What are values?
This can briefly pull your mind away from the desire to do something harmful or from upsetting thoughts.
What is (healthy) distraction?
An example of an assertive "I statement"
I feel ________ because/when _________________. (Staff decides if you get credit)
An example of this would be, "I feel like I want to punch them in the face". (Hint: thought, feeling, or action urge?)
What is an action urge?
This emotion can help you by letting you know that something about a situation is dangerous.
What is fear or anxiety?
It's not enough just to have one of these, you also need a plan.
What is a goal?
When you say encouraging or helpful things to yourself in your mind. An example is "I can handle this."
What is (positive) self-talk or affirmations? (Only need 1)
Standing up for your own or other people’s rights in a calm and positive way, without being aggressive.
What is assertiveness?
Napping, caffeine late in the day, or sleeping with a pet.
What are things that can interfere with sleep?
If you haven't done this, it's more likely that an emotion will be tough for you to handle (you'll be more vulnerable to your emotions).
What is slept enough, eaten enough, taken care of physical pain, or avoided substances? (only need 1)
These are the kinds of steps you should take to reach your goals.
What is small?
Humans are born with the ability for this coping skill, which uses the diaphragm muscle.
What is deep breathing? (or belly breathing, abdominal breathing, box breathing, diaphragmatic breathing)
Sarcasm, backhanded compliments, and the silent treatment are examples of this communication style.
What is passive-aggression?
Your body's natural reaction to danger, this is a type of stress response that helps you react to perceived threats.
What is fight or flight (or fight, flight, or freeze)?
Strong emotions are usually connected to a _____ to act.
What is an urge?
On average, this is how long it takes to make a new habit: 10 days, 21 days, our 66 days?
What is 66 days?
Being aware of your thoughts, feelings, and/or physical sensations in the current moment.
What is mindfulness?
Saying, to yourself or others, that it's okay to have a certain emotion.
What is validation?
The three parts of the cognitive triangle (or CBT triangle)
What are thoughts, feelings (or emotions), and actions (or urges)?
An emotion caused by another emotion--like when you feel guilty about feeling angry.
What is a secondary emotion?
The meaning of the letters in the "SMART" goal acronym.
What is specific, measurable, achievable, relevant, and time-based (or time-bound)?