Drop Some Coping Skills Knowledge
Where do you learn coping skills from?
Early in life coping skills are learned from adults and social interactions; as we age, we have more autonomy to seek out how to develop healthy coping skills with online research, therapists, doctors, healthy social media influencers, self help resources, etc.
What is the difference between self-care and self-indulgence?
Self-care supports long-term well-being; self-indulgence provides short-term comfort but may not promote health.
Name something that is NOT self care.
Examples include: Binge eating, smoking, alcohol, avoiding responsibilities, doom scrolling, bed rotting, etc.
Why is emotional safety important in relationships?
It allows people to express feelings and needs without fear of judgment or rejection.
Physical accomplishments can be anything involving physical ability, restraint, maintenance, change, achievement, etc. that is centered around one's body in some way.
What is one thing you can do if you are feeling physical pain that is making you too exhausted to feel like you can do your daily tasks?
When might avoidance be a temporary healthy coping strategy?
When a situation feels overwhelming and a brief pause allows time to regulate emotions before problem-solving.
When you take care of yourself, how does it affect your relationships with others? Name 2 ways.
Less conflict. More joy. Less isolation. More connection.
How does overthinking or worrying about a situation (past, present, or future) make you feel? Is it good self-care?
No. It is easy to get stuck in overthinking. If you are taking care of yourself (i.e. eating well, sleeping, exercising) it actually helps lessen some of the anxiety. Being able to accept and let go is part of good self-care and difficult to learn! It's a lifetime process.
What is one example of an unhealthy communication pattern that damages trust?
Passive-aggressive comments or stonewalling (withdrawing from discussion).
What might someone name as a strength they are proud of? What is the strength you are most proud of in yourself?
Strengths can be related to anything it takes courage, character, tenacity, commitment, etc. to do.
What if you felt slighted but didn't want to tell a loved one that you were upset, what could you tell yourself in order to get the courage up to do confront them?
Examples could be: self talk, confronting catastrophic thinking, grounding in the here and now, etc.
Explain how deep breathing or grounding techniques affect the nervous system.
They activate the parasympathetic nervous system, lowering heart rate and calming the body.
Give one example of preventative self-care rather than reactive self-care.
Scheduling regular exercise or therapy sessions before stress escalates.
Is scrolling on social media self-care? Why or why not?
It depends. It can be at times but an overload of scrolling can be bad for mental health. Some content online can be triggering.
How do boundaries protect both people in a relationship?
They define acceptable behaviors, prevent resentment, and maintain mutual respect.
Hope is a key to motivation and can be for anything in life big or small.
What if you're at a point you can't get yourself out of your own negative thought spiral because your own beliefs seem to be feeding it, what could you do?
One could consider what someone else you trust might tell you in the situation, challenge the fact vs feelings, practice giving yourself the advise you would give someone else if they were telling you the same things you are thinking, write out the beliefs and see if they make sense on paper, seek outside supports even, etc.
How can identifying cognitive distortions help improve your coping skills?
Recognizing distorted thoughts allows you to reframe them, reducing emotional distress.
How can poor self-care impact emotional regulation and decision-making?
It can increase fatigue, irritability, and impulsivity due to reduced mental and physical resources.
Is self-care selfish? Explain.
NO! It is a necessity. You can't function well without taking care of yourself or support people you love if you're not functioning well.
Describe how codependency can interfere with healthy relationships.
One person sacrifices their own needs to care for another, leading to imbalance and emotional exhaustion.
Name three challenges you have had recently and name what strength, personality trait, or belief you have that made it possible for you to get through that challenge?
Challenges can be big or small; but are always an opportunity to get a glimpse at how strong you are in some way.
Different coping skills work for different things. What if you needed a coping skill to sooth your body feeling anxious? Your mind racing? Your emotions feeling overwhelmed? Give an example for each.
Examples of appropriate coping skills should address the underlying need and not be 'general'.
Why is developing multiple coping strategies more effective than relying on one?
Because different stressors require different responses, and flexibility builds long-term resilience.
Why does self-care have to be individualized and not a one size fits all approach?
Because each person’s needs, triggers, abilities, and energy levels differ; personalized routines sustain wellbeing more effectively.
Is it actually possible to build self care routines and beliefs as an adult if you never really were taught them as child or young adult?
Absolutely, self care is ongoing practice and skill that can be learned at any age. Even if you learned it at a young age, as you grow older, your self care routines naturally change anyways and you continue to learn new ways that work and those that no longer do.
How can assertive communication improve relationship quality?
It promotes honesty and respect by expressing needs clearly without aggression or passivity.
What is one 'big brag' on yourself you would shout out-loud for the world to hear if you weren't to minimize yourself or your accomplishments at all anymore?
Be proud of what you feel is important to you, now just what you think is important to others!
What if you don't know what coping skill you need to use because you're so overwhelmed you can't even tell what you need?
An example would be Body Mapping which is a great tool to break down what you are experiencing and seeing what skill might work for which needs.