Coping Skills 101
What is the definition of a coping skill?
actions we take to deal with stress, problems, or uncomfortable emotions.
What is the definition of internal coping skills?
Coping skills that only use yourself.
Hint: A way to remember is "I" for internal
What is the definition of External Coping Skills?
Anything outside of you (object, person, place) that brings comfort in uncomfortable or stressful situations
Monet is having an anxiety attack. She feels her heart beating fast and cannot regulate her breathing. What skill(s) can she use?
Deep breathing, TIPP (Bonus point of 250 pts for anyone who can tell me what that stands for)
Healthy or Unhealthy?
Listening to music
This can allow you to express your emotions or brighten your mood
(can earn 50 extra points if you can guess Monet's favorite artist)
T or F: There are unhealthy coping skills.
TRUE!
These are called maladaptive coping skills.
False! Although you are using yourself and thoughts, you are still utilizing a journal and pencil/pen
T or F: Going to the beach to swim and watch the sunset is an external coping skill
True!!
This coping skill is requiring something outside of you to regulate yourself.
Monet is new to school and is feeling lonely. What can we suggest to Monet?
Utilize teachers' support. Try socializing and making new friends. Talk to a trusted adult.
Healthy or unhealthy?
Procrastinating/putting something off to last second
UNHEALTHY!! Only causes more stress and the issue is still there...
What are the two types of coping skills?
Internal and External
Why should you be knowledgeable of internal coping skills?
You are with you the WHOLE time. You dont need to access anything else or risk not having an item with you.
Should we only rely on external coping skills?
NO, you might not have access to the object, person or place every and all time.
Monet is feeling sad. She is staying in her room and continuously "bed rotting." Her mom tries to get her to come out and engage, but she ignores her mom. Monet is struggling to attend school because she just wants to sleep all the time and stay home. Monet's friends try to hangout and invite her places, but Monet says no every time. What can we suggest to Monet?
Opposite Action, Socializing, talking to a trusted adult or therapist, engaging in behavioral activation (exercise, socialize, responsibilities, hobbies, personal care)
Healthy or Unhealthy?
Isolating ourselves
UNHEALTHY!
We are social beings, so when we are alone, we start to become sad/depressed.
Why is it important to know our coping skills?
So we know what to implement in different situations. We are aware what works for us. We can share our coping skills with our parents/family, teachers, etc.
This internal skill utilizes your lungs to regulate your breathing. Usually done by breathing in for 4 seconds, hold for 4, breathe out for 4, and then holding for 4 seconds again.
Deep breathing.
Which external skill is this:
Grabbing a notebook or paper, and a pencil. Getting questions that allow you to follow a prompt or have you think deeply about something. Writing your thoughts out.
Journaling
Monet has been feeling like life sucks and nothing goes her way. She didn't get the grade she wanted. She forgot her favorite jacket at home. And her Aunt just texted her she won't be able to pick her up from school, so she'll need to walk home or take the bus.
What can we suggest?
Positive affirmations or gratitude
Healthy or Unhealthy?
Playing board games
Healthy!
This can be used as a distraction, a source of joy and fun, an opportunity to socialize and bond with others.
Name 7 healthy coping skills
Could include: deep breathing, fidgets, art, progressive muscle relaxation, dancing, stargazing, watching the clouds, counting backwards by 7 from 100, etc.
Name 5 internal skills
Can include: Deep breathing, PMR, 5-4-3-2-1, Counting backwards by a certain number from a big number, categories game, imagining safe space, etc
Name 7 external coping skills
Could include: Flying a kite, doing art, reading, journaling, diamond art, playing with pets, playing sports, listening to music, talking to someone, etc
Monet finds herself yelling at her siblings due to a card game, and Monet believing she's right and her siblings are wrong. Her siblings tell her to calm down, which makes Monet even more angry. Monet starts to clench her fist, and feels tense. What can Monet do to feel calmer and relaxed?
Take space, scream into pillow....or PROGRESSIVE MUSCLE RELAXATION.
(300 pts for anyone who can demonstrate for us.)
Healthy or Unhealthy?
Sleeping
Depends....getting enough time to sleep at night is HEALTHY but trying to avoid by sleeping is UNHEALTHY