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
When we believe everything is only “good” or “bad”
Black And White Thinking
Define "healthy coping skills".
Coping skills that are 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 dismiss positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences.
Minimizing/Disqualifying the Positives
Define "unhealthy coping skills".
Coping skills that are 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
A common example of negative coping skills are
the abuse of alcohol or drugs.
Every coping skill is healthy
False
Some ways we learn to cope are not healthy (e.g., like fighting or using substances or avoidance)
Making a broad rule based on a few limited occurrences. Example: believing that if one public speaking event went badly that all of them will.
Over Generalization
What coping skills can you use while in McLeod groups?
Deep breathing, talk to a peer or counselor about your needs, work through group assignments, learn new skills, use affirmations, art therapy
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
I believing something is bad for you because you feel bad when it happens.
Ex. I feel scared, so this person is scary.
Emotional Reasoning/ Feelings as Facts
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
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?
Opposite Action Coping Skill and/or Anger Management
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.
Assuming you know what's going to happen
Jumping to Conclusions