Coping Skills
What is deep breathing?
This coping skills involves taking slow, deep breaths to calm your body
What is taking a deep breath or pausing?
Stopping to think before you react.
What are triggers?
These are people, places, emotions, or situations that increase relapse risk.
What is communciation?
A way for people in healthy relationships to respond to one another so both people feel heard.
What is worsening mental health or relapse risk?
Increased isolation from friends and family can be a warning sign of this.
What is mindfulness?
This coping skill encourages you to focus on the present moment without judgement.
What is assertive communication?
This communication style helps express feelings respectfully without aggression.
What is a relapse prevention plan?
This plan outlines what to do when cravings or urges occur.
What are boundaries?
Rules that help protect your emotional and physical well-being.
What is a common symptom of emotional distress or depression?
Sleeping much more or much less than usual may
What is listening to music, journaling, drawing, exercising, and reading etc?
A healthy distraction you can use when emotions become overwhelming.
What are “I” statements
I statements are a way to express how you're feeling without blaming the other person.
“You always make me mad,” vs "I get mad when you touch my stuff.."
True or False: A lapse automatically means complete failure.
False
What is trust (or reliability)
A quality that means following through on promises and being dependable.
What can feeling hopelessness, having anxiety, irritability, sadness, or feeling overwhelmed?
Emotional Warning Sign
What is the TIPP skill?
This DBT coping skill uses temperature, intense exercise, paced breathing, and muscle relaxation.
What is a racing heart, clenched fists, tense muscles, or sweating mean?
A physical warning sign that anger is increasing.
Name one healthy support person someone can contact during cravings.
a sponsor, therapist, trusted friend, family member, or recovery peer
What is controlling behavior, disrespect, manipulation, dishonesty, isolation, or abuse?
Signs of an unhealthy relationship
What is a relapse warning sign?
Returning to old people, places, and habits associated with substance use.
What is cognitive restructuring (or reframing)?
This strategy involves leaving the situation briefly to calm down before returning.
What is taking a time-out?
This strategy involves leaving the situation briefly to calm down before returning.
What acronym could be used to assess your emotional and physical before making important decisions or reacting to situations?
HALT reminds people to check if they are Hungry, Angry, Lonely, or Tired.
What is active listening?
This conflict resolution skill focuses on understanding another person’s perspective before responding.
What is it called when you ask for help or use coping skills early?
Recognizing Early Warning Signs.