Coping Skills 101
What is a coping skill?
A strategy or activity used to manage stress, emotions, or difficult situations.
This skill involves movement of air slowly in through your nose and out through your mouth.
What is deep breathing?
Deep breathing practice...
Take 3 deep breaths together. In through the nose… out through the mouth.
You feel nervous before a doctor’s appointment.
Use your coping skills!
Breathing, journaling, talking to someone you trust, etc...
Eating a whole cake is a healthy coping skill.
What is False?
Share...
Share your favorite coping skill and why it works for you.
What are the two types of coping skills?
Problem-focused and emotion-focused.
This skill involves writing down your thoughts and feelings to better understand them.
What is journaling?
Positive affirmation practice...
Everyone say one positive affirmation about yourselves.
You’re having racing thoughts and can’t fall asleep.
Try deep breathing, visualization, or write in a journal.
Asking for help is a form of coping.
What is True?
Teach....
Teach the group a healthy coping skill you’ve created or adapted for yourself.
The first step in using a coping skill is...
Identifying and understanding the emotions you're experiencing, and the triggers that cause them.
AKA. emotional awareness
This skill asks you to name and challenge automatic negative thoughts.
What is cognitive restructuring or reframing?
Box breathing practice...
Practice "box breathing": inhale for 4, hold 4, exhale 4, hold 4.
You’re about to lose your temper during a disagreement. What skills could help in the moment and after?
In the moment: grounding technique, deep breathing, walking away, STOP technique,
After: journaling, reflecting, identifying triggers, seek support, communication skills.
All coping skills work for everyone.
What is False? — coping is individualized
Reflect...
What’s a coping skill that didn’t work for you? What did you learn?
How do coping skills relate to the fight-flight-freeze response?
They help regulate our nervous system and reduce stress triggered by perceived danger.
A practice where you observe your thoughts without judgment.
What is meditation or mindfulness exercise?
Cognitive restructuring/reframing...
Identify and reframe a negative thought into a neutral or positive one.
You're triggered by someone raising their voice and feel frozen. What coping strategy might help?
Grounding, body scan, self-soothing techniques like holding a comforting object,
(this can be done after the fact...) -> crying, exercise, mindfulness activities, listening to music, etc.
Avoiding triggers is always the best option.
What is False?
— it offers temporary relief, but sometimes avoidance can reinforce fear.
Lead...
Lead the group in a 1-minute "shake it off" dance or movement break.
Describe the difference between avoidance coping and active coping.
Avoidance coping avoids the problem (e.g., denial); active coping addresses it (e.g., problem-solving).
A skill that involves repeating positive phrases like “I am strong” or “I can handle this.”
What are positive affirmations?
Visualization technique practice...
Close your eyes and describe your "calm place" using all 5 senses.
Sight
Sound
Smell
Touch
Taste
You’re stuck in a cycle of negative self-talk. How can you challenge this and develop healthier internal dialogue?
Cognitive restructuring, journaling, identifying core beliefs, affirmations, therapy.
Coping skills are a replacement for therapy.
What is False?
— they are tools that support wellness, but therapy may be needed for deeper healing.
Teach...
Teach the group a coping skill you've learned in therapy or life.