Coping Skills
What is a coping skill?
An effective way to deal with uncomfortable emotions.
Looking at something in absolutes.
Examples:
- Jason broke up with me. I've got nothing to offer. I'll ne single forever.
- You're either with me or against me.
All or nothing/blakc or white thinking.
You might feel this way if are trying something new you have never tried before
Nervous
Brittney said that if was not the best player on her basketball team she must be the worst. What unhealthy coping skill was Brittney using?
All or nothing/black or white thinking.
What comes up but never goes down?
Your age
Define healthy coping skills
Coping skills that are not harmful to yourself or others.
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
You might feel this way if someone takes something that belongs to you without asking
Angry
John is feeling to urge to impulsively drink alcohol to manage unpleasant emotions. What coping skill could he use to manage this urge?
STOP
Stop what you are doing
Take a step back
Observe your internal and external world
Proceed mindfully
What gets wetter the more it dries?
A towel
Define unhealthy coping skills
Coping skills that are harmful to yourself or others, and/or keep you from effectively addressing your needs.
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).
You might feel this way if you had to sit alone in an unfamiliar place
Lonely
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
What has a face, two hands, but no arms or legs?
A clock
Name 4 healthy coping skills
Deep breathing
Mindfulness
Mediation
Progressive muscle relaxation
Gratitude journal
Exercise
Seeing a single event as a never-ending pattern of defeat.
Often uses terms such as always and never.
Overgeneralisation
You might feel this way if you see your best friend spending time with someone else
Jealous
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
What is always in front of you but can't be seen?
The future
Name an unhealthy coping strategy
Alcohol and drug use
Aggressive behaviour
Withdrawal
Avoidance
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
You might feel this way if you are hopeful something will go well.
Optimistic
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
What is the end of everything?
The letter 'g'.