Coping Skills
What is your favorite coping skill?
Could be anything! Listening to music, walking, deep breathing, counting, etc.
Show me deep breathing.
Breathe in through the nose deep into the belly, hold, and blow out the mouth.
Emotions are good or bad.
False! Emotions are messengers, they are here to help us. Emotions can be comfortable (we want to feel more) or uncomfortable (we want to feel less or not at all).
What are one of the 3 categories of parts in your internal family system?
Managers, Firefighters, or Exiles
When you are looking forward to something or doing something fun you might feel...
Excited or happy.
What is your favorite color?
Favorite color?
Name 3 coping skills we have covered so far.
PMR, deep breathing, spiral technique, safe place, container, etc!
What is shape/triangle/box breathing?
Trace a shape with your finger to help pace the breathing.
The safe place is where I can go if I feel uncomfortable emotions.
True, this can be your happy place you go to when you need a break to calm down!
Who steps in if managers can't keep you safe?
Firefighters become active when managers can't fix the issue.
Sad or afraid.
What is your favorite sport?
Favorite sport?
What are coping skills?
These are skills we can use to make big emotions feel smaller so we can think more easily when we try to solve the problem.
Name one of the senses in the 5-4-3-2-1 technique.
Sight, Touch, Hear, Smell, and Taste.
Facing your anxiety even though you may feel uncomfortable will make the anxiety smaller.
True, facing anxiety means we don't feed it and make it bigger.
What part sometimes gets pushed down and hidden away when it's hurt?
Exiles.
When you accomplish something difficult you might feel...
What is your favorite movie or TV show?
Favorite movie or TV show?
What is the container used for?
This can be a place to put things you don't want to think about or work on right away, that way you can still do okay at school. This is not repression where we put things away permanently, but a coping skill to help decrease feelings of discomfort.
Show me progressive muscle relaxation.
Tense and relax muscles, moving from top to bottom or bottom to top.
There are 8 phases to EMDR.
True: Assessment, Preparation, Assessment, Desensitization, Installation, Body Scan, Closure, and Reevaluation.
What part can say mean, unkind, or hurtful thigns?
Critics are managers, they can be helpful but don't always know how.
When you do or say something wrong you might feel....
Guilt or shame.
What is your favorite subject at school?
Take your pick!
What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation.
Show me Autogenic training.
Talking to self and telling self "my arm is heavy" over and over, and move through the different body parts.
If I feel a certain way it must be true.
False, feelings are not facts!
What are one of the 8 C's of Self?
Curiosity, Compassion, Clarity, Connectedness, Creativity, Courage, Confidence, and Calm
If you can't get something done or accomplished you might feel...
Frustrated.
What is your favorite memory?
Anything goes!