Distraction Skills
A coping skill where you can look around the room and start identifying things in the room that start with the letters of the alphabet. You can also pick a specific category and list things in that category in alphabetical order.
What is the ABC Game?
A coping skill where you take a deep breath to a count of four, hold your breath for a count of four, and then exhale to a count of four and repeat as needed.
What is Deep Breathing?
A coping skill where you think about what would happen if you made a certain choice or decision and then walk yourself through each step in making that decision.
What is Playing the Tape Through?
You are in class trying to finish up an assignment for a different class that is due in your next class. The teacher announces to the class that there will be a pop quiz over the material covered in class today. You were not paying attention and do not feel prepared for the quiz. You start to feel more and more anxious as the teacher passes out quizzes. What coping skill can you utilize to help keep your anxiety at a manageable level?
Deep Breaths
Radical Acceptance
Finger Taps/Fidget
Progressive Muscle Relaxation with hands/feet
10-10-10
Take a Break-Ask to use the restroom before the quiz
This needs to be completed before you can discharge from the hospital.
What is the Safety Plan?
A coping skill that allows you some processing time before responding/reacting to a stressor by selecting any number to enumerate to.
What is Counting?
A coping skill where you list off 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
What is the 5-Senses coping skill?
A coping skill that consists of an open dialogue with yourself to talk through thoughts/feelings in a positive way. It may also be helpful to verbalize what a support person might say to you in a given situation.
What is Self-Talk?
You and your friend are having an argument, and they send a message that hurts your feelings and makes you feel lonely.
Take a break from messaging them until you are more in control of your emotions
Talk to someone you trust about the situation
Positive Distraction-hobby, music, go out in nature, snuggle a pet, etc.
Talk about it with your therapist at your next appointment
Make plans with a different friend
Journal about what you'd like to say to them
Deep breathing/meditation
Exercise/physical activity you enjoy
True or False: It is okay to lie to your doctor about how you are feeling/what is going on in your situation so that you can discharge faster.
FALSE.
Lying to your doctor is not-advised. Not getting the help you need while in the hospital can lead to unsafe behaviors in the future that might land you back in the hospital. Take your time here in the hospital seriously and face the difficult things in your life so that you can make positive changes that could improve the quality of your life.
A coping skill where you do the inverse of what you feel like doing when experiencing negative mental health symptoms. Ex.) Wanting to listen to sad music, so you turn on more upbeat/uplifting music.
What is Opposite to Emotion Action?
A coping skill where you check in with your body and start assessing how your muscles feel in your head and work your way down to your feet. This skill helps recognize where you are holding tension in your body.
What is the Body Scan coping skill?
What is Radical Acceptance?
You get in trouble with your parent/guardian and get grounded from your phone. You are having a hard time adjusting to not having your phone and still feel upset that you got in trouble with your parent/guardian.
Utilize a positive distraction-hobby, go out in nature, snuggle a pet, make a to-do list
Have a productive conversation with parent/guardian about expectations to get your phone privilege back.
Opposite Action-feel like arguing with your parent about your phone, so you decide to spend quality time with them doing something you both enjoy (Relationship Building)
10-10-10
Deep Breathing
Meditation
Exercise/physical activity
Self-Care activities
S.O.D.A.S.-consider all your options before you do anything impulsive
Positive Self-Talk-remind yourself that this situation is temporary and that you can get through it
Name two expectations for the unit.
Not Sharing Personal Information
Participating in Groups
No Whispering/Yelling
Being Respectful to Staff and Peers
Appropriate Conversation Topics
No Physical Touching (Air 5's and Fist Bumps are OK)
A coping skill where you take each finger, in whichever order, and touch your thumb. Repeat at the preferred speed to help decrease self-harm and urges.
What is Finger-Tapping?
A coping skill that has you tense up groups of muscles as hard as you can for a few seconds and then slowly release the tension and relax the muscles completely. This helps acknowledge unconscious tension in the body and helps alleviate physical symptoms.
What is the Progressive Muscle Relaxation technique?
A problem solving skill that slows reactions and improves judgement by asking yourself what is happening, what options do you have, what are the advantages and disadvantages, and what solution is the best fit considering all the options.
What is S.O.D.A.S.?
You are shopping at the mall and go into a store and find that it is crowded with people. It is also very noisy and you are finding yourself becoming overstimulated and overwhelmed. Your heart starts racing and your breathing speeds up. You start to feel too warm, and your stomach starts to hurt.
T.I.P.P. (Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation)
Deep Breathing
10-10-10
Talk to someone about a positive topic to distract yourself
ABC/Color game
5-Senses
Leave the store and go somewhere more calm
Positive Affirmations
Positive Self-Talk
Positive Imagery
Progressive Muscles Relaxation
Zooming Out
The name of the Doctor on call this weekend.
Who is Doctor Curry?
Regular activities that done for enjoyment, typically during one's leisure time that might include collecting themed items and objects, engaging in creative and artistic pursuits, playing sports, or pursuing other amusing activities.
What are Hobbies?
A coping skill that has you analyze your surroundings and give yourself something to think about other than negative or intrusive thoughts. You would start with what room you are in currently then consider what building that room is in. Then you would consider what block that building is on. Then what city that block resides in and so on and so forth. Ex.) Sitting in a chair. The chair is in the lounge, which is a part of the IPU, which is a part of the hospital, which is a part of the Village of Boys Town, which is located in West Omaha, which is in Douglas County, which is in Nebraska, which is part of the Midwest, etc.)
What is Zooming Out?
A coping skill to aid in response to strong thoughts or feelings. Try not to react, take a step back, observe how you're feeling and what kind of thoughts you're having, and then ask yourself how you would like to proceed and if that decision will make things better or worse.
What is S.T.O.P.?
You start to notice that you're losing interest in things you love. You no longer feel like spending time with friends and loved ones. You prefer to be in your bedroom alone. You notice that you've been doom scrolling on your phone more than normal.
Opposite to Emotion Action
10-10-10
Journaling about your feelings
Talk to someone you trust
Talk to therapist/doctor about your symptoms and feelings
Positive Imagery
Make Social Plans with friends who make you feel good about yourself
Wise Mind- are your thoughts/emotions dictating your decisions and actions? Could you find a more reasonable way to blend reason and emotion in your situation?
What are Lorelai, Emma, and Hannah?