Unhealthy Coping Skills
Healthy Coping Skills
Consequences
Stages of Change
Cognitive Distortions
100

What are unhealthy coping skills?

Coping skills that have negative consequences

100

What is healthy coping skills?

Coping skills that have long-lasting positive effects

100

What is a consequence?

A result or effect of an action or condition

100

What is the 1st Stage of Recovery?

Precontemplation--There's a lack of awareness or denial about addiction, making it challenging to communicate the need for change. 

100

What are cognitive distortions?

Thought patterns that filter reality into a negative experience or outlook. 

200

What are some examples of unhealthy coping skills?

Substance use, procrastination, social withdrawal, SH, aggression, destroying property, etc.

200

What are some examples of healthy coping skills?

Exercise, talking about your problems/struggles, deep breathing, DBT Skills, throwing ice, mindfulness, listening to music, etc.

200

T or F: Consequences are ONLY negative.

FALSE! There are positive consequences to our actions. 

200

What is the 2nd Stage of Recovery?

Contemplation--Individuals begin to recognize the existence of a problem and start comtemplating the need for change. 

200

This cognitive distortion makes something seem less significant than it really is.

Minimizing

300

Identify the unhealthy coping skill:

Noelle has a research paper due in one of her classes. Because the paper will require so much work, Noelle feels anxious every time she thinks about it. When Noelle distracts herself with other activities, she feels better. Noelle procrastinates to avoid feeling anxious. This helps her feel better now, but will cause problems in the long run.

Procrastination

300

When engaging in negative self talk, what are some coping skills to utilize?

Positive Affirmations, Checking The Facts, etc. 

300

What are some health consequences to drinking alcohol?

High blood pressure, heart disease, stroke, liver disease, and digestive problems, can cause cancer (from CDC).

300

What is the 3rd stage of recovery?

Preparation--Individuals acknowledge the need for change and begin to plan tangible steps towards their healing.

300

Identify the cognitive distortion:

If I ignore them long enough, eventually they will just forget and we will be fine. 

Magical Thinking--Believing things will work themselves out on their own. 

400

Identify the unhealthy coping skill: 

Rebecca is angry about being passed over for a promotion at work. Rather than discussing the situation with her boss and trying to improve her work performance, she holds onto her anger. Rebecca has learned to manage her anger by drinking alcohol. Drinking numbs Rebecca’s anger temporarily, but the problems at work remain unresolved.

Substance Use

400

This coping skill has you focus on the present moment.

Mindfulness

400
What areas of life does substance use effect?

Health, finances, relationships, career, schooling, etc.

400

What is the 4th stage of recovery?

Action--Individuals actively engage in behavior change to overcome their addiction or harmful habits. 

400

This cognitive distortion uses the terms: Always, never, forever, everybody, nobody, everything, nothing, etc.

Black-and-white/All-or-none thinking

500

What barriers might prevent someone from using healthy coping strategies?

Resources, cognitive distortions, addiction, etc.

500

What distress tolerance skill helps you deescalate at the height of the crisis?

TIPP!! Temperature Change, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation

500

What are some consequences of telling the truth?

Stronger relationships, better mental health, improves confidence, more authentic, having integrity, etc. 

500

What is the 5th stage of recovery?

Maintenance--Individuals work tirelessly to sustain the changes they've accomplished and strive to prevent relapse into old behaviors.

500

What cognitive distortion would say this:

"I don't know."

Avoidance--Not addressing the issues. 

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