Coping Skills
5 Finger Breathing
Characteristics of someone with this may include: focusing on their weaknesses, not believing in themselves, struggling with confidence
Low Self-Esteem
Can be done through verbal, nonverbal, written or visual
Communication
Practice of consciously being present in the moment
Mindfulness
Best way to prevent the spread of infections or diseases
Wash your Hands
Breathing technique where you breathe in for 4 seconds, hold for 4, exhale for 4, hold for 4
Square / Box Breathing
Telling yourself you’re inferior, unimportant or not good enough
Examples include: Posture, facial expressions, eye contact, hand gestures
Body Language
Meditation skill that includes focusing on each Body part & assessing how it feels
Body Scan
4-6 cups
Daily Water Intake
Breathing technique where you inhale for 4 seconds, hold for 7 seconds then exhale for 8 seconds
4-7-8 Breathing
“I deserve to feel good”, “I accept all of my feelings”, “Progress not perfection”, “You matter”
Positive Affirmations
Communication technique that involves listening fully & making a conscious effort to respond in a way that shows you were paying attention
Active Listening
Activities that include: Taking a hot bath/shower, exercise, getting a massage, listening to your favorite music, journaling
ADL’s
Examples include: guided imagery, deep breathing, body scan, muscle relaxation, focused attention
Meditation Techniques
Build positive relationships, be kind to yourself, challenge negative thinking, recognize what you’re good at
Ways to Improve Self-Esteem
Rules or limits that someone establishes to protect their own security & well being. e.g: Physical, emotional, etc.
Boundaries
Exercises where you acknowledge the good in your life such as thanking someone new every day, listing 5 things you’re grateful for…
Practicing Gratitude
Examples include avoiding caffeine or large meals prior, removing electronic devices, being consistent with time
Sleep Hygiene
Contract one muscle for 5 seconds (while inhaling), exhale & release tension for 5 seconds
Progressive Muscle Relaxation
Having faith / confidence in one’s abilities
Self Confidence
Communication technique where you express your needs in a clear & honest way while respecting others. Be direct with what you’re needing & set boundaries. e.g: “I feel… I need…
Assertive Communication
Naming 5 things you hear, feel, see, smell
Grounding Techniques
Person’s ability to manage an actual or perceived emotional distress
Distress Tolerance