Anxiety
This coping skill is discreet and easy to use where ever. It employs the 4 inhale, 4 hold, and 6 exhale strategy.
What is Deep Breathing?
This coping skill promotes leaning on friends and family during times where isolation is desired.
What is Social Support?
This coping skill uses a list of triggers that set of anger.
What is Being Aware of Triggers?
Behaviors that escalate conflict and damage relationships.
What are the Four-Horseman?
Who is Sue R.?
This coping skill uses your imagination to envision thoughts flowing down a body of water to allow you to let thoughts go.
What is Leaves on a Stream?
This coping skill uses techniques of meditation and being present in the moment.
What is Mindfulness?
This coping skill uses a log to track triggers and responses to stimuli that cause an anger response.
What is Keeping an Anger Log?
Dealing with problems through harsh, blaming, or hurtful expressions of judgment or disapproval.
Focus on flaws rather than changeable behavior.
What is Conflict?
"I use they/them pronouns"
Who is Alyson (me)?
This coping skill includes observing things you see, feel, taste, smell, and hear and is used for grounding.
This coping skill is used to reverse negative thinking by indicating three good things that have happened throughout the day.
What is Three Good Things?
This coping skill uses distraction to reduce an anger reaction at the present moment. This may mean going for a walk, watching tv or a movie, etc.
What is Using Diversion?
Deflecting responsibility for your own mistakes and behaviors, or refusing to accept feedback.
Making excuses or placing blame.
What is Defensiveness?
Who is Audra?
This coping skill focuses on tensing and relaxing various parts of the body and forces you to recognize where tension is held.
What is Progressive Muscle Relaxation?
This coping skill uses a bit of activity to reduce the cycle of depression. To do this it is important to start small and make a plan.
This coping skill utilizes walking away from a situation and returning when you calm down.
What is Taking a Time-Out?
Showing anger, disgust, or hostility toward someone.
Using putdowns or insults, acting superior, mocking or using sarcastic tone.
What is Contempt?
"I am brand new"
Who is Sydney?
This coping skill looks at thoughts and examines evidence to question the validity of negative thoughts.
What is Challenging Irrational Thoughts?
This coping skill focuses on cognitive distortions of thoughts and recognizing that the worst possible outcome is unlikely to occur.
What is Decatastrophizing?
This coping skill recognizes how the body reacts to anger. This could include: sweating, muscle twitching, clenched fists, stomach ache, etc.
What is Knowing your Warning Signs?
Emotionally withdrawing, shutting down, or going silent during important discussions.
Response to feeling overwhelmed, used to avoid difficult conversations.
What is Stonewalling?
"I am now a Primary Counselor"
Who is Kohl?