Healthy Coping Skills
Writing down my thoughts and emotions.
Event that can cause an intense emotional response.
What is a trigger?
The person is not considering 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.
Your goal should be specific and clear.
What is Specific?
Creating a calm playlist of music that helps you feel relaxed after a stressful day.
What is listening to music?
The desire to do something that may not be helpful.
What is an urge?
The person is aware they have a problem and is considering their options.
What is the contemplation stage?
The ability to express empathy WITHOUT taking on the emotions of others.
What is an emotional boundary?
The goal should be trackable or measurable to ensure I am accomplishing it.
What is Measurable?
Inhale for 6 seconds and exhale for 6 seconds. Repeat three times.
What is deep breathing?
What is thinking about the consequences?
The individual is planning and is ready to act.
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?
The goal should be realistic and within your ability.
What is Attainable?
When we want to express our emotions and thoughts, we can call our sponsor, friends, or family who support us.
What is talking with your support people?
The behaviors we make when we act on an urge after experiencing a trigger?
What is action?
This person is actively making changes.
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 goal aligns with your beliefs and your broader objectives.
What is Relatable?
Name
- 5 Things you see
- 4 Things you can touch
- 3 Things you can hear
- 2 Things you can smell
- 1 Thing you can taste.
What is 5-4-3-2-1 Grounding?
The ability to recognize and understand our emotions and use coping skills to calm distressing emotions.
What is emotional regulation?
Changes are now long-term behaviors.
What is the maintenance stage?
The ability to let love, empathy, and growth in, however, creating boundaries that protect our physical and emotional spaces.
What is a healthy boundary?
Every goal must have a targeted end date.
What is Time-Based?