Healthy Coping Skills
Writing down my thoughts and emotions.
Every time I see my ex-partner at the mall, I feel angry and sad.
What is a trigger?
I am perfectly fine with how I am living, and I do not see a reason to change.
What is the precontemplation stage?
Your comfort zone. The ability to say who you want to touch your body or be in your personal space.
I will go to my therapy group sessions every Monday and Wednesday.
When someone feels overwhelmed, they may open Spotify and listen to upbeat or calming music to relax.
What is listening to music?
When I become triggered with anger, all I think about doing is screaming and fighting.
What is an urge?
I notice I am having addiction problems. It is impacting my relationship, but I do not know if I am ready to reach out for help.
What is the contemplation stage?
The ability to express empathy WITHOUT taking on the emotions of others.
What is an emotional boundary?
I will attend my therapy group session for three months, every Monday and Wednesday.
What is Measurable?
Someone makes you extremely mad. They inhale and count to 5. Then they exhale and count to 5.
What is deep breathing?
When I become triggered with anger, I have an urge to scream at others. However, I consider whether this will hurt my relationship.
What is thinking about the consequences?
I have scheduled a meeting with a sponsor and called three therapists to check their availability.
What is the preparation stage?
The ability to decide who deserves your time, trust, and energy. The relationships we have in the future and the past.
What is a relational boundary?
I start feeling depressed, so I call my best friend and share my feelings.
What is talking with your support people?
When I feel triggered with anger, I stop myself from screaming at others or fighting to protect myself and my relationships. Instead, I call my mother and share my feelings.
What is emotional regulation?
I am going to therapy once a week, and calling my sponsor and my support people when I experience triggers that cause urges. I also take time to consider the consequences of my actions and how they impact others.
What is the action stage?
The ability to stop myself from acting on an urge or impulsive thought. Telling myself, "I will not act on this urge."
What is an internal boundary?
The therapy group sessions I attend provide me with a space to feel safe and comfortable to share my experiences and encourage my sobriety.
What is Relatable?
An individual starts to feel anxious and notices they are being overwhelmed by anxious thoughts. The individual takes a moment to find 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste, to center them in the present.
What is 5-4-3-2-1 Grounding?
I cannot control everything around me. Instead, I can control ...
What is I can control how I respond?
I am now in recovery, and I continue to speak with my sponsor every other week and stay in contact with my safe people throughout the week. I notice my triggers and use coping skills and critical thinking to encourage my goals, values, and recovery.
What is the maintenance stage?
The ability to let love, empathy, and growth in. Having control over who gets access to your emotional and physical space.
What is a healthy boundary?
I will complete my goal of attending therapy group sessions after one month, when the counseling group is over.
What is Time-Based?