Coping Skills
Act out a coping skill (team guesses)
Any coping skill
What emotion do you feel when your body shakes, heart races, and you want to escape?
Anxiety/Fear
What is an "I statement"?
A statement that expresses feelings without blaming. "I feel upset when..."
What's one way to remember to take your medication?
Set alarm, use pillbox, routine
Do the 5 senses grounding technique.
List 5 things you see, 4 things you feel, 3 things you taste, 2 things you hear, 1 thing you smell.
What's the difference between a healthy coping skill and an unhealthy one? Give one example of each
Healthy: Journaling, Walking, Meditation, etc.
Unhealthy: Drinking, Avoiding problems, etc.
What's the difference between feeling angry and feeling frustrated?
Anger = stronger emotion developed from an unmanaged buildup of frustration; Frustration = irritation from blocked goal
What's the difference between assertive and aggressive communication?
Assertive = expresses needs respectfully; Aggressive = expresses needs disrespectfully or harshly
How can not getting enough sleep affect your mood the next day?
Irritability, fatigue, poor focus
Why is it hard to stay focused on the present sometimes?
Distractions, worries, multitasking
You're feeling overwhelmed at work/school. List a step-by-step plan using 2 coping skills to handle it.
Step 1: Pause and take deep breaths to calm your body and mind.
Step 2: Make a list of tasks and prioritize the most urgent ones
Step 3: Break tasks into smaller, manageable steps
Step 4: Use a coping skill while working, like listening to calming music or taking short stretch breaks
Step 5: Reflect on progress and adjust your plan if needed
Why can it be helpful to say "I feel sad" instead of just "I'm fine"?
Helps you recognize emotions, communicate needs, and get support
Roleplay: Say "no" politely without being mean
Any polite refusal
Why does having a routine help with stress?
Predictability reduces uncertainty, supports coping, and builds habits.
How can deep breaths help when you are stressed?
Slows heart rate, calms nervous system, centers attention, etc.
You're feeling anxious before an appointment. What are 2 coping skills you could use?
Deep breathing, listening to music, talking to someone, etc.
What's the difference between primary and secondary emotions? Give an example.
Primary emotions are immediate reactions, like fear or joy. Secondary emotions are feelings about these emotions, like embarrassment or guilt.
Imagine a friend keeps interrupting you. What's one polite way to set a boundary?
Say "I need to finish what I'm saying first" or "Can I finish my thought"
Create a morning routine with 3 steps.
Wake up, wash face, eat breakfast (examples vary)
Demonstrate 3 deep breaths
Group activity
Why might one coping skill work for one person but not another?
Everyone has different preferences and triggers; context matters.
Describe a time you felt more than one emotion at once
Examples vary
Name 2 ways body language can show the opposite of what your words are saying.
Crossed arms while saying "I'm fine"; avoiding eye contact while saying "I'm listening"
Name one thing for self-care, one for productivity, and one for fun to put in a daily schedule.
Self-care: shower, reading a book; Productivity: work/study; Fun: walk or hobby
Lead the group in a 1-minute mindful activity
Notice sounds, breathing, or sensations in body