Coping Skills
Name 2 coping skills you learned during this group
Any of the following: Grounding, Muscle Relaxation, Deep Breathing, Square Breathing
What does the 5-point scale look like?
It has 5 levels (of moods) and it breaks down how I feel, think, and react at each level.
What are primary emotions?
Emotions on the outside of the body. This means that these are the emotions we most often share with others or that others can easily identify we are experiencing.
What is a negative thought?
Possible Answers: A thought that might make you feel bad, a thought that might not be totally accurate, a thought that can cause us to react poorly or inappropriately, etc.
What is 1 quality you appreciate about the other group member?
Participant will receive a point if they identify 1 quality they appreciate about another group member.
Name 2 ways that coping skills can be helpful
Participant may mention the following: become more aware of emotions, thoughts, actions; helps me to identify how/when to engage in a coping skill; more aware of when I am reaching my limit; etc.
What are secondary emotions?
Emotions that we experience on the inside. This means that we are not always great at showing and communicating to others what we are feeling. We should verbalize these emotions more often so that others can better assist us and/or understand us.
What are 2 ways you can manage a negative thought?
Possible Answers: challenge it by using our challenging questions, reframe it to be positive, etc.
What is 1 thing your recall another group member enjoying? (interests, activities, etc.)
Participant will receive points if they name at least 1 thing a group member enjoys doing.
How do you complete square breathing?
1) Hold breath for 4 seconds (optional step)
2) Breathe in for 4 seconds through your nose.
3) Hold for 4 seconds.
4) Breathe out for 4 seconds through your mouth.
5) Repeat.
Name 2 ways you can remember to check-in with your 5-point scale when you are in a not-so-good mood.
print it out, have a picture on my phone, have it on my computer, place it in an area I look at every day, etc.
What are the 4 primary emotions?
Anger, Fear, Happy, Sad
True or False: We should only have positive thoughts.
False. It is healthy to have some negative thoughts. However, we do not want to only have negative thoughts AND we want to manage how intense our negative thoughts can get.
What are 2 things you learned during the last 10 weeks of group?
Participant will receive points if they can name at least 2 things they learned during the group program.
True or False: The 5-point scale will allow me to identify when I am not in a good place (mentally and emotionally) more quickly so that I can respond more appropriately.
True.
There are many secondary emotions. Name at least 3.
depressed, excited, anxious, frustrated, embarrassed, overwhelmed, guilty, relieved, loved, rejected, regretful, brave, tense, insecure, thankful, etc.
Walk me through how a negative thought may impact our emotions and actions.
A negative thought could create a negative emotion. Then, our negative thoughts and emotions could cause us to engage in a negative, or inappropriate, action.
Using primary and secondary emotions, describe how you feel about the upcoming holiday season.
Participant will receive points if they identify at least 1 primary and 1 secondary emotions they are experiencing.
Name 2 ways our new coping skills have helped across the last 10 (or so) weeks.
Participant will receive points if they share 2 experiences where they engaged in coping skills appropriately.
Describe what your level 5 on your 5 point scale looks like and how you might manage your mood better at the level.
Participant should have described their emotion, thoughts, and actions at this level. They should have also mentioned at least 1 coping skill they can use to manage a level 5 mood.
How are you going to do a better job at sharing your secondary emotions with others?
You could: Specifically say what you are feeling ("I am feeling frustrated and lonely"), write down what you are feeling and share it with others, take a moment to breathe and gather your thoughts before communicating them, etc.
Name 1 type of negative thoughts we discussed.
Possible Answers: all-or- nothing, negative self labeling, personalization, catastrophizing, minimizing, jumping to conclusions.
Ask a group member to identify 1 negative thought they have had in the past or recently. Then, discuss what they can do to manage that negative thought more appropriately.
Participant will receive points if they support a group member in better managing their negative thought.