Emotions
A feeling of being upset when you believe something is unjust, unfair, or wrong has happened.
What is ANGER
True or false some coping strategies can be unhealthy.
What is TRUE. Some ways that people cope with uncomfortable emotions can be unhealthy like punching a wall, vaping, or avoiding responsibilities.
A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations
What is MINDFULNESS
Irrational thought patterns that are exaggerated by negative thinking and feelings. They convince our minds what we're thinking is true
What are THINKING TRAPS/ COGNITIVE DISTORTIONS
Feeling upset, let down, sad, or "bummed out" because what you expected or hoped for didn't happen.
What is DISSAPPOINTED
To feel uninterested or tuned out; believing that th4ere is nothing to do, or that the situation is dull or tedious.
What is BORED?
Name 2 calming coping strategies
What are DEEP BREATHING, SNUGGLING A PET, LISTENING TO CALMING MUSIC, IMAGINE YOUR FAVORITE PLACE, DRINK COLD WATER, YOGA, TAKE A MINDFUL WALK, ETC.
List 2 ways to practice mindfulness
What is meditation, mindfulness walk, body scan, grounding techniques (5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste), mindful eating
Thinking trap where we think things are either "right or wrong", "good or bad". Example: thinking "If I'm not perfect, I have failed"
What is ALL OR NOTHING THINKING/ BLACK OR WHITE THINKING.
Two benefits of practicing mindfulness are
What are REDUCED ANXIETY, IMPROVED ABILITY TO MANAGE EMOTIONS, IMPROVED MEMORY AND FOCUS, MORE CONTENT MOOD
Believing that you can do something well or be successful; trusting in your abilities and capabilities.
What is CONFIDENT
What are DOING A PUZZLE, PLAYING A GAME, DOING A CRAFT, PLAYING WITH A PET, FISHING, READING, COMMUNITY SERVICE, GOING ON A WALK, WATCHING CAT VIDEOS ONLINE, ETC.
How could you turn a walk into a walk practicing mindfulness?
What is NOTICING HOW YOUR FEELING, SMELLING THE FLOWERS, OBSERVING THE COLORS OF THE SKY, FEELING THE GRASS
Focuses on the negatives of a situation and filters out the positive.
What is MENTAL FILTERING/ IGNORING THE POSITIVE
True or False: Coping skills are used to avoid problems in our lives.
What is FALSE, coping skills help us work through problems in a healthy way.
Engaged and interested in exploring, learning, or knowing more about something or someone.
What is CURIOUS.
List 4 physical coping skills.
USING A STRESS BALL, USING A FIDGET, EXERCISE, HIKING, WALKING, PLAYING AT THE PARK, SHRED PAPER, STRETCHING, YOGA, JUMP ROPE, ETC
Name the 5 senses
What is TASTE, SMELL, TOUCH, SIGHT, HEARING
Assigning judgment on yourself or others based on one negative incident. Instead of recognizing you or others made a mistake, you attach a label that is exaggerated or only based on one incident.
What makes a coping skill/strategy unhealthy?
The coping skill does more harm than good.
Overcome with pressure and stress from having to deal with too many things at once
What is OVERWHELMED
Jamie has a big test at the end of the week and is feeling overwhelmed. Their parent told them if they do not get their grades up they will not be able to go with a friend this weekend. What coping strategies could Jamie use?
POSITIVE SELF TALK, CALMING STRATEGIES LIKE DEEP BREATHING, MAKING A LIST OF THINGS TO DO, SNUGGLING A PET BEFORE STUDYING, TALKING TO SOMEONE THEY TRUST. PHYSICAL STRATEGIES LIKE GOING ON A WALK BEFORE PLANNING TO STUDY.
True of false, mindfulness involves judging your thoughts.
What is FALSE. Mindfulness is looking at your thoughts without judgement
What are ways to help yourself with thinking traps/cognitive distortions/negative thinking?
What is RECOGNIZE THE THOUGHT/ LOOK FOR EVIDENCE/ CHALLENGE THE THOUGHT/ REPLACE THE THOUGHT WITH POSITIVE THOUGHT/
True or false: it is more challenging to utilize a healthy coping strategy when we are angry or scared?
What is TRUE, usually when we are angry or scared the thinking part of our brain is shut down making it hard to think about using a healthy coping skill.