Coping Skills
This coping skill requires a paper, a pen/pencil, and your feelings
Journaling
You might feel _____ when you find out that you friend has been spreading rumors about you.
hurt, angry, sad
What message might you be sending if you sit up straight and look someone in the eye while they're telling you a story?
that you are listening and paying attention
Name a good way AND a bad way to handle this situation: You bump into someone while walking in the hallway.
Good: saying "excuse me," apologizing
Bad: saying "hey, watch it," "get out of my way"
Give an example of how to properly greet someone you've never met.
Say hello, shake their hand, introduce yourself, ask for their name.
This is a person you can turn to when you need someone
parent, therapist, teacher, friend, sibling, staff
If you got an F on a math test you have been studying very hard for, you might feel _______.
What are you telling others when you stand with your arms crossed and you roll your eyes?
you are annoyed, frustrated, or upset
Name a good way AND a bad way to handle this situation: Someone cuts you off on the freeway.
Good: take a deep breath, move over to the next lane away from that driver so it doesn't happen again, turn on your favorite song.
Bad: curse, flip them off, tail gate, cut them off to get even
Give an example of this friend behavior: politely asking someone to stop a behavior that is annoying you
Hey, can you please stop that? It's getting on my nerves. Thanks!
Name 3 things you can do to move your body
run, walk, ride a bike, yoga, go to the gym
How might your body react when you are feeling anxious?
rapid heartbeat, stomach aches, nausea, sweating, dissociation, shaking, racing thoughts, ect
How does tone affect the meaning of your words?
Name a good way AND a bad way to handle this situation: Your mom yells at you for something your sister did.
Good: wait for your mom to stop speaking before explaining what happened - accepting a consequence IF you were also involved
Bad: yelling back, throwing a tantrum, running away
Give an example of this friend behavior: asking to join in
Hey, can I hang out with you? That game looks fun. Thanks!
Hey, what are you guys doing? Can I please join you?
This coping skill can be done when you pay attention to your five senses
Grounding
How can you show someone you are listening and understand what they are feeling?
leaning forward, using empathetic language, making eye contact, engaging in the conversation, offering to help/apologizing, ect
What message might you be sending if you are sitting against a wall with your arms crossed over your knees and your head is down?
you are sad, tired, upset, anxious
What are ways you can stay emotionally regulated during conflict?
positive affirmations, communicating clearly, deep breaths, taking a break, journaling your emotions or opinions
Give an example of an "I" Statement if you are feeling sad.
"I feel sad because when you _____ I felt discouraged and put down, it hurt my feelings"
What is a coping skill you can do anywhere?
deep breathing, grounding, journaling, positive thinking, day dreaming, drawing, distraction
What is a "secondary emotion" and why might anger be considered a secondary emotion?
A secondary emotion is an emotional reaction we have to a deeper emotion. Anger can be a classified as a secondary emotion because anger is often triggered by a deeper emotion.
Use your tone of voice to make the phrase "are you happy?" sound like 3 different meanings.
Excited
Concerned
Angry
What are the 6 skill steps to getting ready for a difficult conversation?
1. Think about how you will feel during the conversation
2. Think about how the other person will feel
3. Think about different ways you could say what you want to say
4. Think about what the other person might say back.
5. Think about other things that could happen during the conversation
6. Choose the best way to approach the conversation.
What are 5 qualities of a healthy relationship vs an unhealthy relationship?
healthy: supportive, open and honest, a balance of give and take, enjoyable, trusting, ect
Unhealthy: Insecure, selfish, manipulative, angry, competitive