Coping Skills
What’s one grounding skill you can use when you feel anxious in public?
Naming 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste (5-4-3-2-1 grounding).
What’s the first step in emotional intelligence?
Self-awareness — recognizing your own emotions.
True or False: Trauma responses are a sign of weakness.
False — they’re survival responses.
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.
Why is sleep important for mental health?
Why is sleep important for mental health?
Name 3 healthy coping skills that don’t involve technology.
Journaling, deep breathing, going for a walk, stretching, coloring, mindfulness
What does the “Feelings Wheel” help people do?
Identify and name emotions more specifically.
Name 2 common trauma responses.
Fight, flight, freeze, fawn
In CBT, what are “automatic thoughts”?
Quick, unconscious thoughts that pop up and influence feelings/behavior.
What’s one benefit of physical activity on mood?
Releases endorphins, reduces anxiety/depression, improves sleep.
Why is it important to have more than one coping strategy?
Different situations require different tools; one skill might not work every time.
How can recognizing emotions in others improve relationships?
Builds empathy, trust, and better communication.
Why is safety important in trauma recovery?
Without safety, the brain stays in survival mode and can’t heal.
Give an example of “all-or-nothing thinking.”
“If I don’t do this perfectly, I’m a total failure.”
Why is social connection a protective factor for mental health?
It reduces isolation, increases support, and builds resilience.
What’s an example of an unhealthy coping skill, and how can you reframe it into a healthy one?
Drinking to numb → calling a supportive friend, or overeating → mindful eating/exercise.
What’s the difference between reacting and responding to emotions?
What’s the difference between reacting and responding to emotions?
What does “trigger” mean in the context of trauma?
A reminder (internal or external) that sets off a trauma response.
what DBT skill helps when emotions feel too strong to control?
Distress tolerance skills (e.g., ice dive, self-soothing).
Give an example of setting a boundary as self-care.
“No” to extra work when overwhelmed, limiting phone calls at night.
Explain the difference between coping and avoiding.
Coping helps manage feelings and move through them; avoiding pushes feelings away, often making them worse.
How can self-talk affect emotional regulation?
Negative self-talk fuels distress; positive/reframed self-talk helps calm and regulate emotions.
How can someone reframe a trauma-related thought using CBT?
“I’m not safe anywhere” → “Right now, in this moment, I am safe.”
How does “radical acceptance” help in recovery?
Reduces suffering by accepting reality as it is, instead of fighting it.
What’s the difference between self-care and self-indulgence?
Self-care supports long-term wellness; self-indulgence may feel good short-term but isn’t always healthy.