Coping Skills 101
What is the "5-4-3-2-1" grounding technique used for?
Managing anxiety by using your five senses to focus on the present moment.
What is a self-care activity that does NOT involve food or exercise?
Examples: Taking a bath, meditating, painting, reading, listening to music, playing with pets.
True or False: Certain foods are "good" and others are "bad."
All foods fit in a balanced, intuitive eating approach.
What does "mindful eating" mean?
Eating with full awareness of taste, texture, and hunger/fullness cues without distractions.
What is one way to challenge negative body thoughts?
Examples: Practicing self-compassion, focusing on body functionality, avoiding body comparisons, or using positive affirmations.
What is a “distress tolerance” skill you can use when experiencing a strong urge?
*Multiple answers accepted
"TIPP" (Temperature change, Intense exercise, Paced breathing, Progressive muscle relaxation).
True or False: Self-care is selfish.
Self-care is necessary to maintain mental and physical well-being.
What is one way to challenge a negative thought about food?
Examples: Reframing the thought, practicing self-compassion, reminding yourself of your body's needs.
What is a grounding technique you can use when feeling overwhelmed?
Examples: Deep breathing, visualization, body scanning, or focusing on an object’s details.
What is a small daily habit that can improve body image?
Examples: Wearing comfortable clothes, unfollowing negative social media accounts, practicing gratitude for what your body does.
Name a healthy distraction activity that can help when experiencing an urge to engage in ED behaviors.
Examples: Listening to music, journaling, taking a walk, calling a friend, doing a puzzle, etc.
What does “HALT” stand for, and why is it useful in recovery?
Hungry, Angry, Lonely, Tired – helps recognize when emotions might be influencing urges.
What does "intuitive eating" mean?
Listening to your body's hunger and fullness cues without restriction or guilt.
How can journaling support emotional awareness in recovery?
It helps process emotions, identify patterns, and reflect on progress without judgment.
What does "body neutrality" mean?
Accepting your body as it is without focusing on loving or hating it—just recognizing it as a part of you.
What does the term “urge surfing” mean?
Riding out an urge like a wave—observing it without acting on it, knowing it will pass.
Name a small daily habit that promotes self-care and recovery.
Examples: Getting enough sleep, drinking water, journaling, setting boundaries, positive affirmations.
How does stress impact appetite?
It can increase or decrease appetite depending on the individual’s body response.
What is one way to recognize and sit with emotions instead of avoiding them?
Naming the emotion, noticing where it is felt in the body, and allowing it to pass naturally.
How can you respond when you have a negative body image day?
Examples: Wear something comfortable, practice self-kindness, avoid mirrors, engage in a feel-good activity, remind yourself that body image fluctuates, or challenge negative thoughts with facts.
What is one way to practice self-compassion when struggling?
Talking to yourself like a supportive friend, using affirmations, or practicing self-care.
What is one way to set healthy boundaries in recovery?
Saying no to diet talk, avoiding triggering social media, communicating needs clearly to others.
What is one way to separate emotions from eating behaviors?
Examples: Journaling emotions, practicing mindfulness, using distress tolerance skills.
True or False: Practicing mindfulness means you have to meditate.
Mindfulness can be practiced in many ways, like walking, breathing exercises, or simply being present.
Name one way social media can impact body image and how to protect yourself from negativity.
Unrealistic beauty standards can cause comparison; protect yourself by curating your feed, limiting screen time, and following body-positive content.