Coping Skills
Cognitive Disortions
Emotions
Scenarios
Sleep
For Fun
100
What is a coping skill? (definition)
An effective way to deal with uncomfortable emotions.
100
Looking at something in absolutes.
Examples:
- Jason broke up with me. I've got nothing to offer. I'll be single forever.
- You're either with me or against me.
All or nothing/black or white thinking.
100
You might feel this way if you are trying something new you have never tried before
Nervous
100
Brittney said that if she was not the best player on her basketball team, she must be the worst. What unhealthy thinking style was Brittney using?
All or nothing/black or white thinking.
100
On average, how many hours should an adult sleep per night?
7-9 hours
100
What comes up but never goes down?
Your age
200
Define healthy coping skills
Coping skills that are not harmful to yourself or others.
200
Seeing a single event as a never-ending pattern of defeat.
Often uses terms such as always and never.
Overgeneralisation
200
You might feel this way if someone takes something that belongs to you without asking
Angry 
200
John is feeling to urge to impulsively drink alcohol to manage unpleasant emotions. What coping skill could he use to manage this urge?
Stop what you are doing
Take a step back
Observe your internal and external world
Proceed mindfully
200
How long is a sleep cycle?
90 minutes
200
What gets wetter the more it dries?
A towel
300
Define unhealthy coping skills
Coping skills that are harmful to yourself or others, and/or keep you from effectively addressing your needs.
300
Interpreting things negatively when there are no facts to support your conclusion.
Example:
- assuming you know what someone is thinking.
- assuming you know that something will turn out badly.
Jumping to conclusions (including mind reading and fortune-telling).
300
You might feel this way if you had to sit alone
Lonely
300
Sarah is experiencing a panic attack. What skill could she use to help manage this?
TIPP
Temperature (ice, cold shower)
Intense exercise
Paced breathing
Paired muscle relaxation
300
True or False: Sleep changes as we age?
True
300
What has a face, two hands, but no arms or legs?
A clock
400
List 4 healthy coping skills
Deep breathing
Mindfulness
Mediation
Progressive muscle relaxation
Gratitude journal
Exercise
400
When you blame yourself for something you weren't responsible for, or you blame other people and overlook ways that your own attitude and behaviour may have contributed to the problem.
Personalisation and Blame
400
You might feel this way if you see your best friend spending time with someone else
Jealous
400
Roberta is anxious about being asked a question in a work meeting. To cope with this, she sits at the back of the room, avoids eye contact, and tries to be as small as possible. What safety behaviour is she using?
Avoidance
400
List 3 strategies that help to improve sleep
Routine sleep and wake times
Relaxation strategies before bed (e.g. PMR, meditation, grounding, deep breathing)
Avoid naps
Morning light
Dark in the evenings (e.g. turn room lights off)
Warm bath/shower
Activity exercise during the day
Avoid devices (e.g phone, computer, TV)
Leave bed after 15-20 minutes
Remove clock from room
400
What is always in front of you but can't be seen?
The future
500
What is the difference between a safety behaviour and a coping behaviour?
Safety behaviours eliminate danger and prevent us from facing our fears. Over time, they maintain or increase anxiety.
Coping behaviours involve approaching our fears and managing our reactions. They decrease anxiety over time.
500
Assuming that your negative emotions reflect the truth.
"I feel inferior. I must be a second-rate person."
"I feel guilty. I must be a bad person."
Emotional reasoning
500
You might feel this way if you are hopeful something will go well.
Optimistic
500
James is afraid of going to the supermarket. He wants to avoid going and order his groceries online, however, he notices his fear and identifies that it is unhelpful/more severe that the situation would predict. He then decides to go to the supermarket despite his fear. What behavioural strategy is he using?
Opposite action
500
How long before bed should you stop consuming caffeine?
Approximatly 9 hours
500
What is the end of everything?
The letter 'g'.