Coping Skills in Real Life
You’re irritated at school and know you’re about to snap at someone. Name one coping skill you could realistically use without leaving class.
- Progressive Muscle Relaxation
- Deep breathing
-Stop, think, and respond
- Any other positive ones
You text your friend and they leave you on read for 8 hours. What thoughts would make you the GOAT at handling this situation instead of assuming they hate you?
Assuming they are:
What is the difference between a thought and a feeling?
Thought: Something in your mind (“Nobody likes me”) that can be challenged or based on previous beliefs.
Feeling: Emotion (sad, anxious, angry).
What’s the difference between being mean and setting a boundary?
Sample answer:
Mean: Hurting or disrespecting someone.
Boundary: Respectfully saying what you need or won’t accept.
Example:
Mean = “Leave me alone, you’re annoying.”
Boundary = “I need some space right now.”
Use “lowkey” and “highkey” to explain emotions.
...
Q: Difference between a coping skill that helps short-term vs long-term?
Short-term: Helps calm you in the moment (music, distraction, breathing).
Long-term: Helps solve or improve the issue (therapy, communication, sleep, routines, problem-solving).
A classmate makes a rude comment in front of others. What response would likely make the situation better versus worse?
Better response examples:
Worse response examples:
Give an example of a situation where your "crash out" might actually be covering another emotion.
Examples:
Example: “Someone embarrasses me and I act angry, but really I’m hurt.”
Your friend always vents to you but disappears when you need support. What boundary or conversation could you have?
Talk to them honestly and without accusing. Instead of "calling them out", share what you have noticed and how it makes you feel as well as what you need from them moving forward.
Translate this therapy statement into 2026 slang:
“Setting boundaries is healthy.”
Examples:
You get into an argument with your parent before school and can’t stop thinking about it. What are 2 coping skills for getting through the school day and 1 thing to avoid doing?
Healthy:
Avoid:
A friend constantly cancels plans. At what point is it okay to bring it up, and how could you do it respectfully?
Bring it up respectfully: ‘Hey, I’ve noticed plans keep getting canceled and it kind of bothers me. Is everything okay?’
Turn this thought into something more balanced:
“Nobody likes me.”
Balanced thought examples:
Someone keeps joking about something you’ve already said bothers you. What is an assertive response?
I already told you I do not like those jokes, if you continue to cross my boundary I will need to create space.
Translate therapist advice into teen language:
Original:
“Your feelings are valid, but your behavior is still your responsibility.”
Create a “Crash Out Prevention Starter Pack.”
Must include 3 coping skills + anything appropriate
...
You hear two people laughing after walking by. Your first thought is:
“They’re definitely making fun of me.”
What’s another possible explanation?
Alternative explanations:
Why can social media make overthinking worse?
Sample answers:
What loses friendship aura points fastest?
Examples:
Use the phrase “it’s not that deep” in a HEALTHY way and an UNHEALTHY way.
Healthy:
“Don’t overthink one awkward moment.”
Unhealthy:
Ignoring serious feelings or problems.
Thought Challenge:
A peer says:
“Nothing helps when I’m upset.”
Challenge that thought in a realistic way without invalidating them.
“Maybe it feels like nothing helps right now, but has anything ever helped even a little? Sometimes coping skills don’t fix things—they just help you get through it.”
Someone spreads a rumor about you. What is the difference between a response that protects your peace versus a reaction that escalates drama?
Sample answer:
Protecting peace: Ignore, clarify calmly, trusted adult, supportive friends.
Escalating: Posting online, fighting, rumor back, threatening.
You fail a test after trying hard. Your first thought is:
“I’m stupid.”
Challenge that thought and replace it with something more realistic.
Balanced thought:
“I failed one test. That sucks, but it doesn’t mean I’m stupid. I can figure out what went wrong or improve next time.”
"I may just need to study more for this topic, but I am good at ..."
Respond assertively to:
“You’ve changed.”
after starting to set healthier boundaries.
I am trying to make choices that will benefit and protect me. There is nothing wrong with that, although I understand how it may be an adjustment.
Use one slang term to explain emotional regulation. (crash out, aura, etc)