Coping Skills
Name one healthy coping skill?
Examples: Deep Breathing, Journaling, Listening to music, taking a walk, talking to someone, progressive muscle relaxation, grounding exercises.
What part of the brain controls impulses?
Prefrontal cortex (thinking brain)
What is an "I" statement?
A way to express feelings without blaming.
Example: "I feel ___ when ___ because ____."
Name 3 emotions
Ex: Sad, angry, happy, anxious, frustrated, excited.
What is impulse control?
The ability to pause and think before acting.
What is a grounding technique?
A strategy that helps bring your attention back to the present moment when you feel overwhelmed, anxious, or dissociated.
What part handles fight/flight?
Amygdala
Why is tone important?
Because people respond more to how something is said then actual words.
Are emotions good or bad?
Neither. Emotions are neutral signals.
Name one strategy to pause before reacting?
Deep breathing, count to 10, take a step back, use STOP skill, ask for a break
When is the best time to use a coping skill-before or after you explode?
Before.
Coping skills are most effective when used early, before emotions escalate.
What happens to thinking skills when we're overwhelmed?
They decrease.
We go into survival mode and have less access to logic and reasoning.
What is active listening?
Fully focusing on the speaker, not interrupting, reflecting back on what you heard.
Difference between a thought and a feeling?
Thought- sentence in your mind
Feeling-emotion words.
What happens when we react without thinking?
We may damage relationships, make unsafe choices, or regret actions later
Give an example of a coping skill for anger.
-Take a timeout
-Used paced breathing
-Go for a fast walk
-Use a stress ball
-Write what you want to say instead of sending or saying it.
Why is sleep important for mental health?
Sleep regulates mood, improves focus, reduces stress, and restores the brain.
Example of assertive communcation?
Example "I feel frustrated when plans change last minute. Can we communicate earlier next time?"
What emotion is often underneath anger?
Hurt, fear, embarrassment, rejection
How does breathing help with impulses?
Slow breathing calms the nervous system and re-engages the thinking brain.
Why doesn't avoidance fix anxiety long-term?
Because avoidance teaches the brain that the situation is dangerous.
It reduces anxiety short-term but strengthens it long-term.
Name 3 things that regulate your nervous system.
-slow breathing
-movement
-sleep
-hydration
-safe connection with others
-music
-nature
Difference between passive, aggressive, and assertive?
Passive- Doesn't express needs
Aggressive- Expresses needs in a hostile way
Assertive- Expresses needs respectfully and clearly
Why do we need uncomfortable emotions?
They give information, motivate change, protect us, and signal unmet needs.
Real-life example of pause before reacting
Examples: Not sending an angry text.
Walking away from an argument
Waiting before responding online.