Coping Skills
Diaphragmatic breathing or Box breathing
What is one deep breathing technique that helps calm anxiety?
Hurt, fear, or frustration
What emotion is often behind anger?
This is the ability to understand and share the feelings of another person.
Empathy
A pattern of negative or irrational thinking.
What is a cognitive distortion?
Name one activity that helps with self-care.
Exercise, reading, meditation, etc.
This is a grounding technique where you name five things you see, four things you feel, etc.
5-4-3-2-1 grounding technique
Name three words to describe sadness.
Lonely, disappointed, discouraged, etc.
Listening attentively, making eye contact, and responding to show understanding.
What is active listening?
This distortion makes people think in extremes, like "all or nothing."
What is Black-and-white thinking
A state of emotional, physical, and mental exhaustion caused by prolonged stress.
What does "burnout" mean?
Walking, stretching, yoga, etc.
What is one physical activity that helps relieve stress?
Name a positive way to express sadness.
Journaling, talking to someone, creative expression
What is one sign of an unhealthy relationship?
Lack of trust, manipulation, controlling behavior, etc
This distortion involves assuming you know what others are thinking.
What is Mind reading
True or False: Self-care is selfish.
False! Self-care is necessary for mental health.
Name two things you can do to distract yourself from distressing thoughts.
Listen to music, journal, talk to a friend, exercise, etc.
True or False: Suppressing emotions is a healthy coping mechanism.
False! Suppressing emotions can lead to more distress.
Name one example of a healthy boundary in a friendship.
Respecting personal space, saying no when needed, honest communication.
This distortion involves making negative assumptions about the future without evidence.
Catastrophizing
Name one way to practice self-care that doesn’t cost money.
Taking a walk, meditating, deep breathing, journaling, etc.
Using the five senses to calm down; example: lighting a candle, drinking tea, using a soft blanket, etc.
What does it mean to "self-soothe," and give an example?
The ability to recognize, understand, and manage one's emotions and the emotions of others.
What is emotional intelligence?
What does "love language" mean, and name one example.
A way people express and receive love; examples: words of affirmation, quality time, acts of service, physical touch, gifts.
What is one way to challenge a cognitive distortion?
Look for evidence, reframe the thought, consider alternative perspectives.
Self-care helps recharge and improve well-being, while avoidance is escaping responsibilities or emotions without addressing them.
What is the difference between self-care and avoidance?