Healthy Coping Skills
Name 3 healthy coping skills.
Reading, crosswords, puzzle, grounding techniques, music, TV/movies, video games, go for a walk, deep breathing, meditation, journaling, spend time with friends/family, temperature shift, exercise, etc.
True or False:
Every coping skill is healthy.
FALSE
Some ways that we learn to cope are not healthy for us!
Give an example of positive self-talk
Meditation, yoga, and listening to sounds around us is this type of coping skill
Mindfulness
What are situations in which you may need to use coping skills?
Stressful situations, arguments with lovedones, restauraunts, school, family gatherings etc
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!
True or False:
Coping skills are not important to your well-being.
FALSE
Coping skills create a sense of calmness, confidence, and inner-peace. They are important for your overall health.
Give an example of a mantra or affirmation.
I can do this, this too shall pass, I am enough, I am smart... etc.
Smelling a candle, taking a shower, and eating a healthy snack is this type of coping skill
Self-soothing
Soothing with senses
Why is isolating yourself from others not a helpful coping strategy?
it can make us feel worse if we isolate for long periods of time, doesn't resolve the issue etc
Name three things that you can journal about.
Your feelings, thoughts, favorite activities, goals, stressors, future events, past events, creative journaling for catharsis
True or false
Coping skills help you focus on important things in your life
TRUE
When we cope with problems and ease or emotions it help us think clearer and tackle them better
Demonstrate 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.
Watching a movie or reading a book is this type of coping skill
Distraction
You begin to feel upset and anxious. What are some coping skills you can use?
Breathing exercises, positive self-talk, talking to someone, distractions etc
What coping skills can be used to reduce stress?
Mindfulness, meditation, talk to someone, breathing exercise, yoga, reading, laughing at jokes, watching a movie to express some emotion, etc.
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.
Demonstrate/Explain Box Breathing
Taking deep breaths and then walking away instead of fighting is this type of coping skill
Opposite action
What happens to your body when you feel overwhelmed/stressed?
racing heart, fatigue, sweaty palms, racing thoughts, stomach ache
What happens when we do not use our coping skills?
We express our emotions negatively, have outbursts/tantrums, do not process feelings or thoughts in a healthy way
True or false:
Coping skills can only be used when I am in crisis.
FALSE!
Coping skills can help PREVENT a crisis AND they help you stay calm when your emotions are heightened.
Give an example of an "I feel" statement.
I feel frustrated when I come home and the house is messy.
I feel worried when I don't hear from you, and I want to know that you're okay and safe.
I feel sad when plans get cancelled last minute, and I would like more notice if you need to cancel.
Taking a hot shower and holding a frozen washcloth are examples of what skill?
Temperature shift/change
Why is it important to practice coping skills when you are NOT in distress?
It is hard to build a skill or try something different when you are in fight or flight! Practicing a skill when calm builds mastery and makes it easier to use in a difficult moment.