Coping Skills
Name one grounding technique
5-4-3-2-1 Method
Deep Breathing
Physical Activity
Mindfulness
Visualization
Name 3 emotions
Happy
Sad
Angry
What is a trigger?
A trigger is an event or situation that strongly reminds an individual of a prior traumatic experience and provokes an intense response.
Define what a boundary is
A boundary in mental health refers to the limits we set for ourselves in our interactions with others and the world around us.
Name one self-care activity
Taking a bath
Going for a walk
Exercise
Hanging out with friends
Going out to concerts
One healthy way to cope with stress
Exercise
Practice mindfulness
Maintain a balanced diet
Social support
Take breaks
Difference between feelings and thoughts
Thoughts are mental processes that interpret and evaluate experiences, while feelings are emotional responses that arise from those experiences and manifest physically and subjectively
Name one common trigger
Stressful life events
Trauma and abuse
Sensory triggers
Environmental triggers
Give an example of a healthy boundary
Personal space
Social life independence
Digital privacy
Respect
Difference between self-care and avoidance
Self-care is an intentional practice that nurtures well-being, while avoidance is a maladaptive response that distracts from addressing important issues.
One healthy way to cope with anxiety
Deep Breathing
Staying Active
Balanced Diet
Connecting with others
Grounding Techniques
The importance of identifying emotions
It allows individuals to recognize, name, and understand their feelings, which is essential for emotional regulation and decision-making. By identifying emotions, one can better cope with stress, adversity, and negative emotions, promoting resilience and mental well-being.
What you can do when triggered
Pause and breathe
Name the trigger
Ground yourself in the present
Step back
Check your narrative
Why boundaries are important
Boundaries are essential for maintaining emotional well-being, fostering healthy relationships, and ensuring personal growth.
Name a quick self-care activity under 5 minutes
Take a few deep breaths and stretch your body.
Listen to your favorite song and dance it out.
Do a quick body scan and check in with yourself.
Step into sunlight for 5 minutes
Difference between healthy and unhealthy coping skills
Healthy coping skills address stress constructively and support long-term well-being, while unhealthy coping provides temporary relief but often creates additional problems
What anger might be "covering up"
Hurt
Disappointment
Sadness
Shame
How you can prepare for triggers
Recognize and reflect
Identify feelings
Grounding techniques
Positive Self-Talk
Movement
Describe what makes setting boundaries hard
Conflict avoidance
People-pleasing
Fear of disappointment
Guilt and shame
Trauma response
Describe why people struggle with self-care
Guilt
Societal expectations
Mental fatigue
Perception that self-care is time-consuming or indulgent
Create a quick coping plan for a stressful day
Let's hear those brains working!
Share a way to express emotions safely
Identify and name your emotions
Use "I" statements
Write down your feelings
Seek support
Give an example of a trigger and a coping response
An example of a trigger could be the smell of a specific perfume that reminds someone of a difficult relationship. A coping response might involve using grounding techniques like the 5-4-3-2-1 method to stay present and reduce the intensity of the emotional response. Deep breathing exercises can also help calm the nervous system and regain control when faced with a trigger.
How can you say "no" in a respectful way
"I appreciate the offer, but I have to decline."
"Thank you for thinking of me, but I’m unable to commit right now."
"I’m flattered, but I can’t take that on at the moment."
"I have a lot on my plate right now, so I’ll have to pass."
"I can’t, but I know someone who might be interested."
Build a simple daily self-care routine
Let's hear those brains working!