Mad Skillz
Calm-Down Playlist
How does playing music help you calm down?
Provides a healthy outlet.
Triggers the release of beneficial chemicals, and providing a positive distraction. Specifically, lowers cortisol and increases dopamine.
Bonus: Share your favorite outlet song?
Things that provoke an intense emotional or physical reaction, often linked to past trauma or negative experiences
Triggers
Bonus:
Share one of your family member's triggers
True or False?
You can calm your body down by controlling your breathing?
True
BONUS:
Demonstrate your favorite breathing method
Hiding out in my room, getting lost in video games, avoiding spending time with family & friends are all examples of...?
True or False? Coping skills are used to avoid problems in our lives?
False. Coping skills help us work through problems in a healthy way.
This practice releases endorphins, which have mood-boosting effects, and provides a healthy distraction from worries and rumination
Physical activity or Exercise
TRIPLE Bonus:
Perform your favorite stress-reducing exercise!
Symptoms of this include excessive worry, fear, and unease, and can lead to irritability & difficulty concentrating
Anxiety
TRIPLE Bonus:
Share your Top 3 Worries
Positive statements that can help reprogram your subconscious mind, leading to increased self-esteem, confidence, and overall well-being
Positive Affirmations or Positive Self-Talk
Bonus: Share your favorite mantra
TRIPLE Bonus: Have everyone repeat a positive affirmation 3x with you
Using food as a source of comfort or to numb emotions are examples of...?
Emotional Eating or Overeating
Bonus:
Give an example of time you or someone you know has done this
True or False? Coping skills are only used to help you relax?
False. Managing stress, anxiety, and depression is not always relaxing, as it sometimes takes hard work
TRIPLE Bonus:
What is your most used coping strategy?
A communication technique where individuals express their feelings, needs, and thoughts using the first-person perspective, rather than placing blame or making accusations towards others
I Statements
DOUBLE Bonus:
Practice using an I-Statement with a member of your family about something that bothered you recently.
When an internal voice engages in critical, pessimistic, or even abusive dialogue, often focusing on flaws, mistakes, or perceived failures
Negative Self-Talk
Bonus:
How do you dispel your own negative, internal voices?This practice is where either a guide or recording leads you through a contemplative process using verbal instructions to relax, work through anxiety, or to help you sleep
Guided Meditation
Bonus:
If you were to sit through guided meditation, where would you imagine yourself and why?
The use of drugs or alcohol to suppress emotions or to avoid stress is an example of...?
Substance Abuse
Bonus:
Give an example of time you or someone you know has done this
What makes a coping skill unhealthy?
If it does more harm than good to myself or others;
TRIPLE Bonus:
What is a negative coping mechanism that you use?
How can you create a mental safe-space?
By identifying comforting environments, establishing boundaries, practicing mindfulness, and connecting with supportive people.
Bonus:
Who are your supportive people and why?When might you have to reach out to others, or even professionals, for help?
During a Crisis intervention when other coping skills are no longer helping
DOUBLE Bonus:
What are 3 resources for when you are in a crisis situation?
Performing self body scans, doing grounding exercises, or mindful showering are all examples of
Mindfulness
DOUBLE Bonus:
Mindfulness Exercise! Name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste
Ignoring the problem, denying it exists, suppressing emotions are all examples of...?
Avoidance
Bonus:
Give an example of time you or someone you know has done this
How are coping skills helpful?
Builds confidence, manages emotions, helps us tackle challenges
DOUBLE Bonus:
When is the last time you had to use a coping skill at home?
This type of coping mechanism can involve writing down your feelings or thoughts, or even drawing about a situation or emotion.
Journaling
Harboring negative feelings, such as anger or resentment, towards someone for something they did in the past
Holding a grudge
Bonus:
Name how Anger manifests for you and one other family member.
It is suggested that we spend 6-8 hours a day performing this relaxation technique
Sleeping
Intentional behavior that hurts oneself, such as cutting, burning, or in some cases smoking, are all examples of...?
Self Harm
Bonus:
Give an example of time you or someone you know has done this
What two new coping skills are you going to try or would like to try?
Answers will vary...
DOUBLE Bonus:
Perform these skills right now!