Name one healthy coping skill.
- Mindfulness and relaxation
- Journaling
- Art
- Music
- Therapy
- Exercise, going for a walk
- Reaching out to someone
- Calling a helpline
List as many as you can
Coping skills are only for little kids
False
You are hanging out with your friends and they start arguing.
Why it is important to identify positive coping skills that work for yourself?
John has been feeling very alone lately. He is unable to see his friends and doesn't like showing up to his video therapy sessions. John prefers to stay in bed. What is a coping skill that John can use?
- Reach out to a friend
-Exercise, go for a daily walk
- Eat healthy
- Talk with his therapist about making his therapy sessions better
Is Self-medicating an unhealthy coping skill?
True
A helpful way to stop negative feelings is to distract yourself with coping skills.
True
You just finished a test that was draining and more difficult than you expected.
Yes!
Who can benefit from using coping skills? AND When should they be used?
Everyone! All the time!
What is a healthy coping skill you have used this week?
What is an example of an unhealthy coping skill?
Answers Vary (Using drugs and alcohol, fighting, running away, too much screen time, stuffing one's feelings (not communicating about what is bothering you)
Coping skills are only needed when you're struggling with negative emotions.
False
Your little brother is running around and unplugs the video game by accident while you are in the middle of a game.
Yes!
What are some coping skills you use or would like to try using?
What is a healthy coping skill to use when you're feeling lonely and isolated?
What is the difference between an unhealthy coping skill and a healthy coping skill? Extra points for examples of each!
They are both coping skills and therefore alleviate your negative feelings, however, the difference is...
Unhealthy Coping Skills only help to relieve your depression, anxiety, or stress while you're doing it or for the short term and may have negative impacts if used too often. (examples- substance use, self-harm, overeating, bullying or harming others, or too much screen time.)
Healthy Coping Skills help relieve your depression, anxiety, or stress for the longer and may have long-term benefits. (examples- exercise, finding hobbies and interests, being outside, walking, communicating your feelings to yourself and others, mindfulness practices.)
It's important to have lots of coping tools in your "toolbox" to pull from.
True
You heard a rumor spread about you and you want to confront the person you said it.
Yes! You need to use a coping skill and make sure your calm prior to trying to resolve a conflict and listen to others perspectives.
Name a thinking error and a coping skill for it.
Coping skills should only be used when one is feeling uncomfortable emotions such as anger, depression, and stress?
No, you need to practice coping skills all the time. practicing coping skills all the time will remind you to use them when experiencing strong emotions as well as help them become more effective.
When does watching tv, scrolling social media, sleeping, etc become an unhealthy coping tool, AND why?
When you are doing it all the time or more than any other coping skills
Because it does not help relieve your depression, anxiety, or stress long term; it only helps in the moment.
It is important to identify your feelings to help you calm down.
True, identify your feelings so you can utilize coping skills that will help you deal with that feeling when faced similar situations in the future.
You don't have anxiety or depression and things are going really well for you right now.
Yes.
When are you suppose to use coping skills?
1) Before- coping skills to help you prepare for or prevent negative feelings (ex. grounding tools, breathing, identifying potential triggers)
2) During- coping skills to help you regulate your emotions while you are experiencing something that triggers your negative emotions (ex. breathing, drinking water, taking breaks, walking)
3) Right After- coping skills that help you to calm down or regulate after you have experienced something that triggers you (ex. physical movement, grounding tools, body scans, mindfulness practices, talking to a support person, music)
4) Ongoing/Regular- coping skills or self-care practices that help you to relax and regulate your emotions long-term (ex. meaningful activities that you enjoy, spending time with your support people, having time to yourself, sleeping well, exercise, mindfulness practices)