Coping Skills
a type of psychotherapy that focuses on how thoughts and behaviors influence feelings Premenstrual Dysphoric Disorder
(CBT) Cognitive Behavioral Therapy
bonus: what is the focus of this type of therapy?
CBT is based on the idea that your thoughts, feelings, and __________ are connected.
Behaviors
I’m free, I’m quiet, and always near—
You do me best when thoughts aren’t clear.
In through the nose, out nice and slow—
I help you calm when feelings grow.
Deep breathing
This coping skill involves intentionally focusing attention on the present moment, often through breathing exercises or meditation.
Mindfulness
Focuses on teaching people skills to manage intense emotions, cope with challenging situations, and improve their relationships.
(DBT) Dialectical Behavior Therapy
Bonus: Best used for diagnoses involving problems with....
"I missed going to the gym today, so I might as well skip this entire week"
“If I can't do it perfectly, I shouldn’t do it at all.”
“I can’t meditate for 30 minutes, so I won’t even try.”
All-or-nothing thinking
I rise when you’re threatened, fast and loud,
I make your heart race, I'm not too proud.
Sometimes I help you fight or flee—
But too much of me can burden thee
Anxiety
This ancient practice combines breath control, meditation, and physical postures to promote relaxation. Mindfulness practice often includes this, focusing your full attention on the present moment without judgment.
Yoga
This iconic painter’s mental health struggles included psychosis and depression, reflected in his “Starry Night.”
Vincent van Gogh
A type of mental health therapy that helps you acknowledge your relationship with your thoughts and feelings
(ACT) Acceptance and Commitment Therapy
Bonus:
You take responsibility for things that are outside your control—blaming yourself for everything.
Personalization
I shout when there's no need to flee,
I pound your chest and steal your peace.
I helped your ancestors run from threat—
But now I sound without context.
Fight-or-flight response
Maria feels anxious before a presentation, so she practices slowly counting her breaths and repeating calming phrases. This coping technique is called?
Grounding or deep breathing
This NBA star revealed his struggles with anxiety and panic attacks during his career.
Kevin Love
A type of antidepressant that increases the levels of serotonin and norepinephrine in the brain to improve mood and alleviate symptoms of conditions like depression, anxiety, chronic pain
(SNRI) Serotonin-Norepinephrine Reuptake Inhibitor
Bonus: name 1 SNRI medication
Jumping to the worst possible conclusion; Ex. you don't win the scholarship, and this means you won't finish college
Catastrophizing
I repeat your fears, again and again,
I turn small worries into giant pain.
I don’t solve problems, I circle them tight—
Keeping your mind up all through the night.
Rumination
This strategy involves changing your perspective to view a challenging situation in a more positive or constructive way.
Cognitive reframing or cognitive restructuring
Characterized by intense emotional and physical symptoms like severe depression, anxiety, irritability, and even suicidal feelings that significantly interfere with daily life and relationships
(PMDD) Premenstrual Dysphoric Disorder
Bonus:
You believe that if you feel something, it must be true—even if there's no factual support.
Emotional reasoning
I tell you “You’re lazy,” I whisper “You’ll fail,”
I push you harder with guilt as my tail.
You think I help, but I just degrade—
I break you down, while pretending to aid.
Negative self-talk