Definitions
What is a coping skill ?
Coping skills are things you can do to help yourself feel better when you are upset, stressed, worried, or angry.
Name 3 Healthy Coping Skills
Reading
Journaling
Listening to Music
Exercising
Meditation
Coping skills are used to avoid problems in our lives
FALSE !!
Coping skills help us work through our problems in healthy ways.
TRUE OR FALSE
Ignoring your emotions will make them go away.
FALSE !!
This coping skill involves slowly breathing in through your nose and out through your mouth to help your body relax.
Deep Breathing
Define "healthy coping skills"
Coping skills that are not harmful to you or others.
Name 3 Unhealthy Coping Skills
Harming others or yourself
Substance abuse
Avoiding help/denying that you need help
Bottling up feelings
Procrastination
FALSE !!
All coping skills are learned throughout our entire lives.
People who ask for help are ...
Strong and Courageous
How is music a healthy coping skill?
You can find music that helps empower and uplift you when you are feeling down. You can also find music that lyrically expresses the emotions you are feeling at the moment. Sometimes, hearing someone else put those emotions into a song can help you feel seen and not alone.
Define "unhealthy coping skills"
Coping skills that are harmful to you or others.
This grounding method often uses the senses in a sequence such as 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste
5-4-3-2-1 grounding technique
Different kinds of coping skills work for different kinds of people.
TRUE !!
We all come from different backgrounds and have different ways of dealing with our emotions.
TRUE OR FALSE
Healthy coping skills work instantly and don't require practice.
FALSE !!
Coping skills can take time and hard work to be effective.
Why is it important to know your personal values?
Can guide in decision-making, provide a sense of purpose, ensures authenticity and identity.
Which of the coping skills below are unhealthy?
A)Taking a walk in the park nearby B)Refusing to acknowledge stressors or emotional pain C)Writing down your thoughts and feelings D)Talking to a trusted friend or professional
B)Refusing to acknowledge stressors or emotional pain
In DBT, these three states of mind are emotional mind, reasonable mind, and this integrated state.
wise mind
Unhealthy coping skills are still coping skills.
TRUE !!
Sometimes they are the only things we know at that time. It is important to separate what is healthy from what isn't to make sure we are making the most use of healthy coping skills.
TRUE OR FALSE
You need a lot of free time before starting healthy coping skills
FALSE !!
The best coping skills are one one's that can be used daily.
This coping skill helps you change an unhelpful thought like "I can't do this" into something more helpful like "I can try my best".
Positive self-talk
In ACT, this skill helps a person notice thoughts as mental events rather than literal truths that must be obeyed.
Cognitive defusion
When your emotions urge one action but effectiveness requires the opposite, DBT recommends this skill
opposite action
Radical acceptance means accepting reality as it is, without approval, resignation, or pretending it is different.
TRUE !!
TRUE OR FALSE
Coping skills are a one-size fits all solution.
FALSE !!
Coping skills are unique to everyone.
Doing an activity like drawing, playing games, or listening to music to take a break from stress is called this.
Distraction