Coping Skills and Mindfulness
This breathing technique involves slowly breathing in through your nose and slowly breathing out, making your exhale longer than your inhale.
What is slow breathing?
In this type of therapy, children can use toys, games, puppets, or pretend play to communicate and explore feelings.
What is play therapy?
If a friend says, “I’m having a really bad day,” this is one helpful thing you can do before immediately giving advice.
What is listen?
If schoolwork feels overwhelming, this is one helpful first step: break the assignment into these smaller pieces.
What are smaller steps/tasks?
If you're having a difficult day, this is one simple way to let a trusted family member know you need support.
What is say, “I'm having a hard day and I need some help”?
Name one thing you can notice with each of your five senses to help bring yourself back to the present moment.
What is grounding?
In this type of therapy, creating pictures, collages, sculptures, or other artwork can help someone express feelings and experiences.
What is art therapy?
Saying “I feel left out when plans are made without me” instead of “You always leave me out!” is an example of expressing yourself using this kind of statement.
What is an “I” statement?
If you are worried about a test, you can ask a teacher for this instead of keeping the worry to yourself.
What is help or clarification?
If talking about a big feeling seems overwhelming, you can express it in a smaller amount by using a feeling word, rating it from 1–10, or doing this.
What is sharing a little at a time?
Instead of trying to make an uncomfortable feeling disappear immediately, this distress-tolerance skill means noticing the feeling and reminding yourself, “I can get through this moment.”
What is accepting/tolerating distress?
A therapist might ask you to tell a story about a problem, then help you separate the problem from who you are as a person. This approach is called this.
What is narrative therapy?
Your friend is upset, but you're upset too. Name one way you can communicate your feelings without blaming or insulting them.
What is using an “I” statement, speaking calmly, taking a break, or describing what happened rather than attacking the person?
You notice that you're becoming overwhelmed during class. Name two things you could do that would help you regulate without disrupting everyone else.
What are slow breathing, grounding, asking for a break, using a quiet coping strategy, or focusing on one task at a time?
Your family member is trying to help, but you need space. A healthy way to communicate this is to say, “I appreciate you, but I need ___ right now.”
What is space/a break/quiet time?
You're really upset and feel like you might say something you'll regret. Name two coping skills you could try before responding.
What are taking a pause, breathing, grounding, walking away briefly, counting, or asking for a break?
Your therapist gives you paper and art supplies and says, “There are no rules—just create whatever you want.” This is an example of this kind of art-making activity, where the focus is on the process rather than making a perfect picture.
What is process art?
A friend tells you something that makes you worried about their safety. Instead of promising to keep it secret, you should do this.
What is tell a trusted adult/get help?
You have been feeling sad, worried, or overwhelmed at school for several weeks and it's making it hard to learn or participate. Name two adults at school you could talk to.
What are a school counselor, teacher, school psychologist, social worker, nurse, or another trusted adult?
A family member notices you've been struggling and asks what they can do. Name two kinds of support they could offer.
What are listening, helping with a task, spending time together, helping you contact a counselor, giving you space, or helping you practice coping skills?
You're anxious about something happening tomorrow. Explain how you could use mindfulness + a coping skill + a small action to handle the worry instead of letting it take over.
What is noticing the worry without judging it, calming my body, and then taking one manageable step?
A therapist asks you to create a comic strip showing a difficult situation, what you felt, what you did, and what you might try next time. Name two ways this activity could help.
What are identifying emotions, understanding patterns, practicing problem-solving, exploring choices, or imagining a different outcome?
You and a friend disagree. Explain a healthy three-step way to handle the conflict while respecting both people's feelings.
What is listen to each person, calmly express feelings/needs, and work together on a solution or compromise?
You don't know whether what you're experiencing is “serious enough” to ask for help. What is one important rule to remember about getting support?
What is you don't have to wait until things are terrible to ask for help?
You realize your worries or sadness are making everyday life harder. Name three different places or people a tween could turn to for mental health support.
What are a parent/caregiver, school counselor, therapist, doctor/pediatrician, trusted teacher, social worker, or another trusted adult?