Coping Skills
What is a coping skill?
An effective way to deal with uncomfortable emotions or situations
Name 3 healthy coping skills
Read a Book, Writing/Drawing/Painting, Listening to Music, Spending Time with Friends/Family, Go for a Walk, Deep Breathing, Meditation, talking to someone you trust, Journaling
Give an example of a distraction coping skill
Playing a game, going for a walk, reading, watching a movie, etc.
Coping skills are used to avoid problems in our lives
False
Coping skills help us work through problems in a healthy way
You notice your hands are clenched, your face feels hot, and your shoulders are tight during a disagreement with your parents.
What emotion might your body be signaling?
Anger/Frustration
Define "healthy coping skills".
Coping skills that are healthy and not harmful to you or others.
Name 3 unhealthy coping skill
Fighting, avoiding help, yelling at others, harming others or yourself, using alcohol or drugs
Give an example of a self-soothing coping skill
Taking a bath/shower, putting on comfy clothing, listening to music, etc.
Coping skills help you focus on important things in your life
True
When we cope with problems and our emotions, it helps us think more clearly and tackle them better
You’re trying to focus on homework, but you feel jittery and your thoughts keep jumping around.
What strategy could help your body settle?
Deep breathing, doing some exercise, taking a short (5min) break, etc.
Define "unhealthy coping skills".
Coping skills that are unhealthy or harmful to you or others, and/or keep you from effectively addressing your needs
What kind of coping skills are deep breathing, yoga, and paying attention to your surroundings?
BONUS: Which is also a relaxation technique?
Mindfulness
BONUS: deep breathing
Demonstrate how to use the 5-4-3-2-1 grounding skill.
(Hint: use your senses!)
Looking around your area, name 5 things you see, 4 things you hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.
Every coping skill is healthy
False
Some ways we learn to cope are not healthy (e.g., like fighting or using substances or avoidance)
You’re building something with Legos, and it falls apart right when you’re almost done. Your face gets hot and your stomach feels tight.
What coping skill could help you calm your body?
Walk away/take a break, deep breathing, listen to music, ask for help, etc.
When should you practice coping skills?
All the time! Practice will help create patterns, if coping skills are not practiced, they are unlikely to help when you are experiencing strong thoughts or emotions
What kind of coping skill is playing a game or watching a movie?
Distraction coping skills
Give an example of an opposite action coping skill
Walking away instead of fighting, standing up straight when you feel nervous, getting out of bed when you are depressed or tired etc.
Coping skills are something everyone is born knowing how to do
False
Coping skills are learned throughout our lives
Your parent tells you to stop playing and clean your room. You really want to keep playing and you feel your chest get tight and your face get hot. You start to raise your voice because you feel frustrated.
What coping skill can you use?
Deep breathing, listening to music, asking for a minute to calm down first, clarifying expectations ("Does it need to be done now, or can it wait 5 minutes?")
Which of the coping skills below are unhealthy:
Getting fresh air
Talking to a trusted friend/adult
Destroying property
Hair pulling
Exercising
Playing a game
Taking feelings out on others
Yelling at someone
- Destroying Property
- Hair pulling
- Taking Feelings Out on Others
- Yelling at someone you don't like
You get into a fight with your sister, but instead of yelling and throwing something because you are upset, you walk away. What type of coping skill is this?
Anger Management, Opposite Action
Name three coping skills you can do at home
Mindfulness activities (deep breathing, yoga), go for a walk, take a bath, journal...
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.
You can’t find something important and feel yourself getting frustrated.
Which skill could help you calm down and think clearly?
Taking deep breaths, asking for help, retracing your steps, taking a break.