Coping Skills
Define unhealthy coping skills
&
Name some
Coping skills that are harmful to you or others and/or keep you from effectively addressing your needs
What are boundaries?
Limits that we set for ourselves to protect our physical and emotional wellbeing.
What does the C in CBT stand for?
Cognitive- our thoughts!
An emotion that we experience when someone does something that we do not like. This is an emotion that is very common and powerful. Although it is common, it is bad if we do not handle it in an appropriate manner.
Anger
What are 2 relaxation techniques you can used if you are stressed?
Deep breathing, mindfulness exercises, meditation, listen to music, take a nice walk, journal, etc..
Define healthy coping skills
&
Name some
Coping skills that are not harmful to you or others.
A boundary violation occurs when...
Someone disregards or crosses another person's limits without permission. Example: Sharing personal information about someone else without consent.
A Boundary (Is what you do for yourself): "I only share my private history with people who keep it confidential. If you share my personal history without my consent, I will no longer share private information with you, and I will limit my contact with you."
What does TIPP stand for (In distress tolerance)?
Temperature, intense exercise, progressive muscle relaxation, paced breathing
What is an emotion that is associated with preparing for something big, trouble breathing, sweating, shaking?
Nervousness
What are some physical reactions to stress?
Some physical symptoms of stress are, fast breathing, headaches, sweating, back and chest pain, fatigue, nausea, stomach pains, etc.
When should you practice coping skills?
When you're calm. Practicing when you're calm will help create patterns. If coping skills are not practiced, they are unlikely to help when you are experiencing strong thoughts or emotions
What kind of boundary would someone be who does not ask for help?
Rigid boundaries
Thoughts, feelings, and behaviors
How can you tell how someone is feeling?
Through facial expressions, body language, or by them telling you
Why is it important to learn how to manage stress?
Long term stress makes us unhealthy
To better deal with stress in the future
To limit our anger(frustration)
What is mindfulness?
How can you practice mindfulness?
Mindfulness is being able to center yourself in the present moment. It can be done through meditation, relaxation, exercises, 5-4-3-2-1 method, or simply slowing down.
What are ways to maintain boundaries in a healthy and assertive way?
Clear communication, consistency, assertiveness, and by respecting the boundaries of others (treating others how you want to be treated)?
Name 2 cognitive distortions
Weather, other people's reactions, traffic, the past, how people treat you, your favorite therapist's group activities.
_____ is a coping skill you may use in an attempt to take your mind off of worry or stress-inducing thoughts.
Distraction
Scenario: Your doctor seems dismissive or rushed, what do you say?
“I’d like to take a few more minutes to discuss my concerns before we wrap up.”
Mindfulness, Distress tolerance, Emotional Regulation, and Interpersonal effectiveness
What are the 6 basic emotions?
Surprise, happy, fear, anger, disgust, sadness
What 4 factors contribute to someone’s being able to manage stress?
Nutrition, exercise, sleep, and coping skills