Healthy Coping Skills
Name 3 healthy coping skills.
-TIPP skills
-self care
-defusion
-fresh air
- fact checking
What is the 54321 Method
54321 is a grounding technique (5 senses grounding method) The 54321 method involves listing things starting from five and working down. This helps you to take stock of your surroundings and what is happening in your current reality – forgetting your future expectations and the past traumas, for a moment.
Which of the following is a benefit of using healthy coping skills?
a.) They reduce stress
b.) They allow us to create better relationships
c.) They allow us to have a healthy mind and body
d.) All of the above
d.) All of the above
True or False:
Talking to others about problems in our is not an important coping skill
FALSE
Talking to others allows us to share our emotions and problems so that we do not have to go through them alone.
What can run but never walk?
A river
What brought me joy today? This week? This month?
How can you do more of that this week?
How many Americans live with a serious mental illness, such as schizophrenia, bipolar disorder, or major depression
About 1 in every 20
What are healthy ways to cope with anger?
- journalling
- deep breaths to deescalate
- externalizing in a healthy way (ripping paper, throwing ice)
- DEAR MAN, assertive communication
- setting boundaries
Name two unhealthy coping skills.
- indulging too much in one activity (especially if unhealthy activity)
- Sleeping too Much
- Avoiding the Problem
- Denial of the problem or MINIMIZING the issue
-Pushing the symptoms away
-Ignoring the red flags
What are some benefits that you have experienced from using healthy coping skills?
- Feeling more relaxed
- Having a clear mind to help solve your problems
- Creating healthy relationships with others
- Being able to think about your response to a situation.
-Seeing a different perspective on a situation.
- Working through the obstacles rather than avoiding them.
True or False:
Every coping skill is healthy.
FALSE!
Some ways that we learn to cope are not healthy for us! (ex: fighting, running from problems, etc.)
Why did the jaguar eat the tightrope walker?
It was craving a well-balanced meal.
Do I follow the advice I give to others?
What is one thing you tell others that you could practice towards yourself this week
True or False: Environmental factors cause eating disorders
False:
Healthy coping skills help us:
a.) Deal with stressors in our lives
b.) Work through our emotions and problems
c.) Process our thoughts and emotions
d.) All of the above
d.) All of the above
Using healthy coping skills allow us to take a minute and process what is happening with our emotions, stressors, thoughts, and problems.
What Are Positive Affirmations?
Give an example of a positive affirmation for yourself.
Positive affirmations can be defined as positive phrases or statements that we repeat to ourselves. Generally they are used to manifest goals, dreams, or experiences we desire.
What is the coping skill you use the most? How and when do you try to use it?
keep it up!
True or False:
Coping skills are used to avoid problems in our lives.
FALSE!
Coping skills help us work through our problems and emotions. You do not want to avoid these! Avoiding is considered an unhealthy coping skill.
True or False: Australia is wider than the moon.
True! The moon sits at 3400km in diameter, while Australia’s diameter from east to west is almost 4000km.
Is there negativity I can cut out of my life?
What boundaries can you set this week?
What Is The Most Common Mental Illness In The United States?
A. Eating Illnesses
B. Schizophrenia
C. Depression
D. Epilepsy
C. Depression
Describe mindfulness. Is it a coping skill?
Mindfulness is when you center yourself in the present moment. It can be done through meditation, relaxation exercises, or just simply slowing down and taking notice of things that are currently around you.
Yes, it is a coping skill!
How can fact check the following thought?
*I should have pushed myself harder on that task; I'm so stupid and I always fail so what is the point. *
Next time i will start the task earlier so I have time to alter/change it
I will get back up again and do my best next time.
I am smart and talented and grateful to be given another opportunity.
No one person is perfect what matters is picking myself up and learning from my mistakes so that I can avoid this.
What coping skills can be used to reduce stress?
Some examples, but answers will vary...
- meditation
- talking with someone
- breathing exercises
- exercise
- mindfulness
- yoga
-meditation
-reading a good book
-laughing at jokes
-watching a movie to express some emotion.
True or False:
Coping skills help you focus on the important things in your life.
TRUE!
When we can cope with problems in our lives, it is easier to focus on everything else that is important to us!
What’s the difference between a guitar and a fish?
You can tune a guitar but you can’t tuna fish.
What new activities do I want to try?
When could you try those?
True or False: It is uncommon for people to have other mental health illnesses besides their eating disorder.
How could you cope on a bad body image day?
- seek support
- find comfortable clothes
- reduce access to things that increase body image distress
- practice self compassion and self care
Mary gets into a fight with her parent at a meal. She yells that they aren't helping her and decides to leave the situation and sit outside. Is this a healthy coping skill?
Yes and no!
Taking space and fresh air and leaving the situation is a great way to reduce stress and calm down.
Don't ever walk away from a conversation without letting the other person know you need a pause, and that the conversation can be continued later once the tension has settled a bit.
When is it most important for us to practice coping skills?
BEFORE distress gets to it's peak
True or False:
Coping skills will always make us feel better
FALSE!
Coping skills may create a sense of calmness but they don't always make us feel 100% better
What is one letter that doesn’t appear in any American state name?
There's a Z in Arizona and an X in Texas, but no Q in any of them.
When something (recently) didn’t go my way, what did I learn?
What could you do differently in a similar situation in the future?
Eating Disorders are the most deadly mental illness
but they are the second!
you got it!
Your friend makes a triggering comment about their lunch and weight in front of you. How do you cope?
-setting boundaries
- explaining why it feels triggering
What coping skills could you be doing more of? When can you practice this skill this week?
love that plan!
True or False:
Unhealthy coping skills are still coping skills
True!
There are both healthy and unhealthy coping skills; the key is to knowing which are which, and utilizing healthy ones.
What do Alexander the Great and Winnie the Pooh have in common?
The same middle name.
What scares me? How does it hold me back?
What is a step you could take to confront this fear?
What percentage of people are able to receive treatment for their eating disorders?
Only about 10%!