Coping Skills
This coping skill uses slow breathing to help calm your body and brain
What is deep breathing?
Anxiety often makes your body feel like this type of emergency response.
What is fight, flight, or freeze?
You finally clean your room and your parent suddenly says:
What is “Now clean the rest of the house too”?
This emotion is often called the “mad” emotion.
What is anger
DBT stands for this
What is Dialectical Behavior Therapy?
Name one healthy thing you can do instead of punching a wall when angry.
What is journaling, walking away, music, exercise, or talking to someone?
This happens when your brain jumps to the worst possible outcome.
What is catastrophizing?
This is the emotional damage caused when your teacher says: “Pick your own groups.”
What is social anxiety?
True or False: It’s possible to feel happy and anxious at the same time.
What is TRUE?
This DBT skill focuses on surviving difficult moments without making things worse.
What is distress tolerance?
This grounding technique asks you to name 5 things you can see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
What is the 5-4-3-2-1 grounding technique?
Name one physical sign of anxiety.
What is sweating, shaking, fast heartbeat, stomachaches, or trouble breathing?
You tell yourself “one more TikTok,” and suddenly this happens.
What is it’s 3 AM?
This emotion might make someone avoid people or hide from social situations.
What is embarrassment or shame?
This DBT skill teaches people how to manage emotions more effectively.
What is emotion regulation?
This coping skill involves using art, music, or writing to express feelings safely.
What is creative expression?
This skill helps you focus on the present moment instead of worrying about the future.
What is mindfulness?
Your therapist asks, “How are you feeling today?” and you respond:
What is “I don’t know”?
Name one healthy way to express sadness.
What is crying, talking, journaling, drawing, or asking for support?
This DBT skill helps improve communication and relationships.
What is interpersonal effectiveness?
True or False: Avoiding every stressful situation helps anxiety disappear forever.
What is FALSE?
This type of thinking sounds like: “Everyone hates me because one person looked at me weird.”
What is overgeneralizing?
The fastest way for teens to clean their room is when this happens.
What is someone saying “I’m on my way over”?
DAILY DOUBLE
This emotion sometimes shows up as anger even when someone is actually hurt or scared.
What is vulnerability?
This mindfulness skill means focusing on one thing at a time instead of multitasking.
What is one-mindfully?