Breathing & Mindfulness
This breathing technique involves inhaling deeply for four seconds, holding for four seconds, exhaling for four seconds, and holding again for four seconds.
This type of physical activity is a great coping skill because it releases mood-boosting chemicals in the brain.
What is exercise?
This is the process of consciously changing negative, unhelpful thoughts into encouraging, positive ones.
What is positive self-talk?
Coping skills help everyone in the same way.
False.
Some coping skills help others differently.
These are the people in your life who can provide emotional comfort, advice, or simply a safe space to vent.
Who are friends and family?
This mindfulness technique involves mentally scanning your body from head to toe to notice and release physical tension.
What is a body scan?
Doing this, whether with paint, pencils, or clay, allows you to express your emotions without needing to use words.
What is creating artwork?
This technique involves getting your worries, thoughts, or daily events out of your head and onto paper to process them better.
What is journaling?
We are born with coping skills
We are born with coping skills
This type of professional can provide therapy and teach you specialized strategies to manage your thoughts and behaviors.
Who is a therapist or counselor?
This practice involves purposely grounding yourself in the present moment by naming \(5\) things you can see, \(4\) you can touch, \(3\) you can hear, \(2\) you can smell, and \(1\) you can taste
r: What is the 5-4-3-2-1 technique?
: Putting together a playlist of uplifting, calming, or favorite songs is a great way to do this for your mind.
r: What is a mood boost / listening to music?
This strategy involves actively stepping away from a stressful situation, such as an argument, to cool down and clear your head.
What is taking a break (or a time-out)?
We can get better at coping skills if we practice.
True.
With time and practice, we will always see improvement, even if it doesn't seem like much. Progress > Perfection.
Taking this amount of time for yourself each day, without the pressure of socializing or tasks, helps your brain recharge.
What is alone time?
This active coping method involves blowing your feelings out or focusing entirely on creating a colorful pattern.
Sucking on one of these or splashing it on your face can physically shock your nervous system and help you reset when you are panicked.
What is an ice cube?
This cognitive technique involves identifying the worst-case, best-case, and most-realistic outcomes of a situation.
TRUE OR FALSE
You need a lot of free time before starting healthy coping skills
FALSE !!
The best coping skills are those that can be used daily.
Studies show that adolescents and adults need between this many hours of sleep each night to properly regulate stress and mood.
What are \(7\) to \(9\) hours?
This ancient mindfulness practice involves focusing your attention and awareness on the present moment to help reduce wandering thoughts and anxiety
What is meditation? [1, 2, 3]
: Doing this rhythmic physical activity increases feel-good endorphins and offers a great opportunity to talk about stressors if done with a friend.
What is going for a walk
This DBT skill involves doing something completely distracting or engaging in a highly stimulating activity to get through an intense emotion without making it worse.
What is distress tolerance? [1]
TRUE OR FALSE
Coping skills are not one-size-fits-all solutions.
True
Coping skills are unique to everyone.
You can set these to protect your mental health and prevent burnout, whether at work, at school, or in relationships.
What are boundaries?