Coping Skills
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds is known as what?
Square breathing
People
family, peers, MH staff, custody, mentors, medical staff
Feeling worried or nervous about future events or uncertainty.
Anxiety
Stress management and emotional regulation are types of...
Coping skills
"I am a criminal and that's how everyone should view me"
FALSE!
Your identity is not defined by your criminal charge! You are not your mistake - rather a human being who can grow, change, and be forgiven!
Taking accountability for your actions is a positive coping skill... true or false?
TRUE!
Accountability acts as a coping skill because it gives adults a structured way to take ownership of their actions, which builds self‑control, reduces avoidance, and creates a feedback loop that supports emotional regulation and problem‑solving.
Purpose
My Values
My Goals
My Responsibilities
Mental or emotional strain caused by challenging situations.
Stress
Identifying my _______________ can help me with relapse prevention. (2 possible answers)
Triggers
Warning Signs
"I can accomplish anything I set my mind to - including making a great life after incarceration."
TRUE!
You can and WILL accomplish great things after release.
Maladaptive coping can look like...
Using substances Self-harm
Fighting/Violence Risky behaviors
Blaming others Rumination
Isolating
Structure
Sleep schedule
Meals/eating at structured times
Routine exercise (3x/wk; etc)
Attending groups/programming
Activities and practices that maintain or improve one's mental health.
Self-care
Explain self awareness
Self-awareness is the ability to turn your attention inward and recognize your own thoughts, emotions, behaviors, and patterns.
"There are too many barriers to a successful reentry, so why even try?!"
FALSE!
Research and practice show that trying is not only worthwhile but essential — because the alternative is a cycle of poverty, instability, and recidivism that harms both individuals and communities.
Name 3 positive activities that can be done for the mind AND body.
Stretching Walk/Run
Yoga
Sports
Exercise
Skills
Positive coping skills
Effective communication
Problem-solving
Taking accountability
Referring to a cue—such as a sound, smell, memory, bodily sensation, or situation—that activates a learned emotional or behavioral response.
A trigger
Haloperidol, Zyprexa, Zoloft are all forms of what kind of psychopharmacological tool?
Psychotropic medication
Taking your medications is a tool to managing mental health!
"I'm too broken. Having a healthy relationship after incarceration is impossible."
FALSE!
Start with YOURSELF! Practice self‑compassion, address trauma, and rebuild your own sense of worth.
And stay away from toxic partners!
When I am triggered by an event or another persons' behavior, I should avoid it/them at all costs. True or False?
FALSE!
Avoidance is a maladaptive coping mechanism. Instead, you could: journal about it, talk it out, ask for support, do a meaningful activity, etc.
Internal strengths
Persistence Disciplined
Self-Control Good listener
Willingness to seek help
Resilience
Motivation
Professional guidance to improve mental health and wellbeing.
Therapy
When feeling down, depressed, overwhelmed, etc. - the FIRST thing a person should do is what?
Acknowledge your emotions without judgment. It’s normal to feel sad, fatigued, or unmotivated, and accepting these feelings is the first step toward coping effectively!
"I am The Man! I am Him! I am Worthy! I have values, morals and can offer the world a different and positive version of me!"
TRUE!!!
You are Him! You are the Man! You are Worthy! You have a lot to offer the world and the world needs you in it!