Name the Emotion
You might feel this way if you work on a paper and study really hard only to find out you failed.
Disappointed, Let Down, Sad, Angry, Upset
Create an I Statement for the following scenario:
Upset/Hurt
Your friends didn't invite you to hang out
I feel very hurt and upset when you all hang out without inviting me or assuming I don't want to hang out
Name one coping skill
Listening to music, deep breathing, yoga, journaling, talking with friends, watching a movie, taking a nap, literally anything
False
It may feel like our emotions go away, rather they will build up until we cannot take anymore causing us to explode
Allow yourself time to reflect on the situation, review the emotions wheel, reflect on past situations or examples of when you felt an emotion
Not knowing what you are feeling is normal and okay, it may take time to specifically identify what you are feeling
You might feel this way when you someone pays you a complement
Happy, Excited, Proud, Embarrassed, Bashful
Create an I Statement for the following scenario:
Sad/Depressed
Parents asking you how your day was or how you are doing
I have been feeling sad or depressed or down because I am stressed with school and dealing with a lot of stress, I would like some space to process and deal with it
Name the 5 types of coping skills
Anything can be a coping skill
True, in moderation
Anything that helps us internalize, process, cope, or deal with our emotions, feelings, and situations is considered a coping skill. The question is if it is healthy coping skill
What if my coping skills aren't working?
Have a list of potential coping skills or plan for when you are escalated, giving you a list of things to do helps provide you with other options and things to do when one isn't working
You might feel this way after a long stressful week of school
Overwhelmed, Tired, Anxious, Annoyed
Create an I Statement for the following scenario:
Overwhelmed
Parents continue to nag or lecture you about your grades
I feel overwhelmed when I am lectured or constantly reminded about my grades because I am working towards improving them.
What is the purpose of coping skills?
To help you manage, process, internalize, or deal with emotions, feelings, and situations in healthy ways
False
Distraction is a type of coping skill but it does not help us internalize, process, or cope with our emotions, rather it helps us avoid it and distracts us for a time
What if I don't want to use a coping skill?
Not wanting to use our coping skills is normal and part of the process, if you don't want to use a specific coping skill right now that is okay, give yourself time to be ready to process and deal with it later on
Avoiding using our coping skills can result in us being more stress and overwhelmed
You might feel this way after someone you love gives you a hug and tells you how much they appreciate you
Loved, Appreciated, Happy, Calm
Create an I Statement for the following scenario:
Mad/Angry/ Frustrated
Your parents are constantly reminding you to clean your room
Having a rough week at school, failing a test, being overwhelmed and stressed
I can feel more than one emotion
True
We can feel multiple emotions at once, even emotions that contradict one another, you may even experience different emotions for the same situation
Emotions are ever changing and evolving
What if I am feeling overwhelmed and have used all my coping skills and don't have anything else to try?
You might feel this way after you were rejected or broken up with
Sad, Depressed, Anxious, Angry, Upset, Hurt, Numb, Overwhelmed
Create an I Statement for the following scenario:
Annoyed/Agitated
Being grounded and following the rules but still being grounded
I am feeling annoyed and agitated about being grounded because I feel that I have been doing better, I brought my grades up, I have been doing my chores, etc (explaining what you did to correct the behavior)
Give a potential coping skill for the scenario:
Being angry and upset at parents because they are yelling at you or because you were grounded
Tip: how do you internalize, process, and manage your emotion
Going for a walk, Journaling, Meditation, Expressing yourself (I statements), Venting to a friend, Exercise
False
Coping skills may help you in that particular situation, however they may not. Having multiple coping skills and levels of coping help you deal with different situations and give you the best chance of them working
What if I use an I statement and they don't listen?
It is hard to expect someone to change their behavior right way, continuing to use our I statements and expressing ourselves help insight that change and create our internal boundaries