Coping Toolbox
Listening to music, taking a walk, and drawing are examples of these tools for handling stress.
What are coping strategies.
Happy, sad, angry, and afraid are all examples of these.
What are emotions or feelings.
True or false: Thinking something makes it a fact.
What is False.
Noticing what’s happening in the present moment is part of this practice.
Asking someone for assistance is called asking for this.
What is Help or support.
Name on coping activity that doesn't require a phone, money, or special equipment.
What is stretching, humming, noticing your surrounding, or taking a short walk.
True or false: You can feel grateful and disappointed at the same time.
“I made one mistake, so I’m terrible at everything.” Is this a balanced conclusion or an overgeneralization?
What is An overgeneralization.
Name three things someone could notice in their room or on the Zoom using their senses.
What is Examples: the color of a wall, a background sound, or the texture of a chair.
Complete this boundary: “I can’t take that on today, but _____.”
What is Example: “I can help for ten minutes tomorrow.” Also accept: no extra offer is required.
Name one coping strategy that involves connecting with another person.
What is calling or texting a friend, asking for support, talking with counselor, or reaching out to sponsor.
"I feel like nobody likes me." Which part is a thought, and what might be a feeling underneath it?
"Nobody likes me" is a thought. Possible feelings include loneliness, sadness, fear, or insecurity.
A friend hasn’t replied to your message. Give two explanations besides “They’re mad at me.”
What are Examples: they’re busy, asleep, away from their phone, or unsure how to respond.
During a mindfulness exercise, your attention wanders. Have you failed?
What is No. Noticing and returning your attention is part of the practice
A friend starts telling you about a problem. What question could help you understand the support they want?
What is: “Would you like me to listen, help brainstorm, or something else?”
You're putting off a task because it feels overwhelming. How could you make the first step smaller?
What is open the document, gather one item, make a list, or work for two minutes.
Two people aren't invited to the same event. One feels hurt, the other feels relieved. Must one of them be wrong?
What is: no, people can feel differently about the same situation.
Make this thought more balanced: “I always mess everything up.”
What is Example: “I made a mistake this time. That doesn’t mean I mess everything up.”
Change “I’m so stupid for feeling nervous” into a nonjudgmental observation.
Example: “I’m noticing nervousness right now.”
Change “You never listen!” into a specific, respectful request.
What is: Example: “When I’m talking, could you put your phone down until I finish?”
Taking a break can be helpful. What could turn that break into avoidance.
What is repeatedly putting off returning to something that needs attention, without a plan to address it.
Someone says, “If I accept that I’m angry, that means it’s okay to yell at people.” What’s the difference between accepting a feeling and acting on it?
What is: You can acknowledge anger while choosing how to respond. Accepting a feeling doesn’t make every behavior acceptable.
You think, “Tomorrow will be a disaster.” Name two questions a thought detective could ask.
What is: Examples: “What evidence supports that?” “What evidence doesn’t?” “What else could happen?” or “How could I cope if it’s difficult?”
Someone finds focusing on their breath uncomfortable. Name two other things they could focus on.
Examples: sounds in the room, an object’s color and shape, feet against the floor, or the texture of something they’re holding.
Someone keeps asking after you have said no. Give a response that restates your boundary without a long explanation.
What is: Example: “I understand you’re disappointed. I’m still not available.”