Coping Skills
What’s one thing you can do instead of punching a wall when you’re mad?
Take deep breaths, squeeze a stress ball, or leave the room.
What might your teacher think if you walk out of class without saying anything?
They might think you're upset, disrespectful, or not feeling well.
What’s a “thinking trap,” and why do they matter?
Negative thought patterns that aren’t true but affect your feelings and behavior.
What’s the difference between reacting and responding?
reacting and responding?Reacting is fast and emotional. Responding is slower and more thoughtful.
What physical signs do you feel when you're about to explode?
Heart racing, sweating, fists tightening, stomach knots, red face.
What’s a playlist or song that helps you chill out when you’re stressed?
Answers will vary; examples: lo-fi beats, instrumental music, favorite calming songs.
How might your mom feel if you ignore her after she asks how your day was?
Hurt, worried, or like you don’t care about her.
Is this a fact or a feeling: “I’m a total failure”?
Feeling. It’s an opinion, not a proven fact.
What can you do to cool off before saying something you’ll regret?
Take a breath, count to 10, walk away, or think about the outcome.
True or False: It’s okay to feel angry, but not okay to hurt others.
True – Feelings are normal, actions have to be safe.
Describe how taking a walk or playing a game can help you cope.
It gives your brain a break and helps your body release stress.
Why is it helpful to understand what someone else is thinking or feeling?
It helps you build better relationships and avoid misunderstandings.
Replace this thought: “Everyone’s laughing at me.”
“Maybe they’re not laughing at me. I don’t know for sure, and it might not matter.”
What are signs that you're about to lose control?
Fast heartbeat, clenched fists, hot face, yelling thoughts, shaky hands.
What are three things you can do instead of yelling or hitting?
Talk to someone, hit a pillow, go outside, write it out, play sports.
What’s a coping skill you can use during class without anyone noticing?
Deep breathing, counting to 10, stretching your hands or legs under the desk.
You and your friend get into a fight. What would it look like to see it from his side?
Think about what made him upset or what he might be feeling too.
What kind of thinking trap is this: “If I mess up once, I’ll mess up everything”?
All-or-nothing thinking (also called black-and-white thinking).
Think of a time you blew up—what could you do differently next time?
Answers vary; use a calm-down strategy like taking space or talking to someone.
How can journaling, drawing, or sports help with anger?
They let you release anger in a safe way and shift your focus.
Give 3 healthy ways to deal with a bad day at school.
Talk to someone, listen to music, write in a journal, go for a walk, or draw.
What can happen when you assume someone is mad without asking or checking?
You might misjudge the situation and overreact or damage the relationship.
How can you catch and change a negative thought before it ruins your mood?
Pause, notice the thought, ask: “Is this really true?” and replace it with a realistic one.
Create your own “cool-down” plan.
Examples: 1) Ask for a break, 2) Go to a chill spot, 3) Use music or doodling.
What would you tell a friend who’s always angry and in trouble?
“You’re not alone—there are better ways to deal with it. Want help figuring it out?”