Coping Skills
Name two coping skills
Journaling, deep breathing, listening to music, meditation, mindfulness, exercise, etc etc
Art Therapy
Kristen
Fact or Cap-Maintenance is one of the Stages of Change?
Fact! Maintenance is Sustaining the new behavior for 6 months or more and working to prevent relapse.
True or False- Having only one coping skill is enough for a person.
False! It is not one size fits all, you need different coping skills for different situations. The more the better!
What is the first of the Stages of Change
Pre-Contemplation-Not intending to take action in the foreseeable future (often the next 6 months); unaware or under-aware of the problem.
What is the branch of the nervous system that calms you down?
Parasympathetic Nervous System (Rest and Digest) Calms the body, conserving energy, and managing bodily functions while at rest.
Gut Health
Jesse
Fact or Cap-90-95% of Serotonin is produced in the gut?
Fact!
What did Jenna and Karen do in Mindfulness on Friday?
The five senses mindfulness technique. Also known as the 5-4-3-2-1 activity.
What is the second of Stages of Change?
Contemplation-Intending to change in the next 6 months; aware of the pros and cons of changing but weighing them.
What is the branch of the nervous system that is "fight or flight?"
Sympathetic Nervous System-Prepares the body for stress, danger, or intense physical activity
Co-Dependency and Anger
Rachel
Cap! Coping skills are for anyone who needs to manage stress (aka everyone).
True! Especially in relationships where we cannot or don't want to end a relationship and we don't like that person's behaviors which are not going to change, we can lower our expectations as to not be dissappointed.
How many stages of Change are there?
six
What are the two categories of coping skills?
Problem or Solution focused and Emotion focused coping skills.
What does success look like?
Paul
Fact or Cap-Coping skills are always healthy?
Cap! Some coping skills are unhealthy (using substances, avoidant coping, other addictive behaviors)
What is emotional reasoning?
Believing that your emotions reflect reality (e.g."I feel guilty, so I must have done something wrong").
What is the Stage of Change before the Action Stage?
Preparation (Determination)-Intending to take action in the immediate future (usually the next month); small behavioral changes may be occurring.
True or False- managing expectations is a coping skill?
True! We cannot control other people's behaviors so sometimes managing expectations and not expecting them to behave the way we would like when you know that is not likely...can lead to less disappointment, hurt feelings, etc.
Stages of Change
Jenna and Ashley
Fact or Cap-Mindfulness is a purely relaxation focused activity?
Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Name two types of cognitive distortions
Jumping to conclusions, all or nothing thinking, Overgeneralization, mental filtering, discounting the positive, catastrophizing, "Should" statements, emotional reasoning, labeling, personalization.
What comes last in Stages of Change?
Termination-Zero temptation and 100% self-efficacy in maintaining the new behavior (sometimes omitted, as many remain in maintenance)