Coping Skills
Name one coping skill you can use when stressed.
Deep breathing, listening to music, journaling, taking a walk, talking to someone, grounding exercises, drawing, coloring, exercising, mindfulness
What is a negative thought?
A thought that is unhelpful, overly critical, or focuses only on the negative.
Name three emotions.
Anger, happiness, sadness, anxiety, frustration, embarrassment, excitement, loneliness, etc.
What is a trigger?
Something that causes a strong emotional reaction, thought, memory, or behavior.
What is one healthy choice you can make when upset?
Walk away, take deep breaths, talk to someone, journal, use grounding skills.
What coping skill could you use if you are feeling angry?
Taking a break, deep breathing, counting to 10, exercising, talking to staff/support person, grounding, journaling.
Give an example of positive self-talk.
“I can handle this.” “Everyone makes mistakes.” “I can try again.” “I’m doing my best.”
How can anger affect behavior?
It may lead to arguing, yelling, aggression, isolation, or impulsive decisions.
Name one common trigger for stress.
School, conflict, family issues, criticism, change, deadlines, peer drama, uncertainty.
Why is asking for help considered a strength?
It shows self-awareness, courage, and a willingness to solve problems rather than struggling alone.
Why is deep breathing effective?
It helps calm the body and mind, slows heart rate, and reduces stress and anxiety.
True or False: Thoughts can affect emotions.
True
Can two people feel differently about the same situation? Why?
Yes. People have different experiences, thoughts, and perspectives.
Can people have different triggers? Explain.
Yes. Everyone’s experiences and sensitivities are different.
What is one benefit of thinking before acting?
Better decision-making and fewer negative consequences
Give an example of a healthy coping skill and an unhealthy coping skill.
Healthy: Deep breathing, talking to someone, exercising.
Unhealthy: Yelling, breaking things, self-harm, substance use.
A person thinks, “Nobody likes me because one person ignored me.” What thinking error is this?
Overgeneralization.
What physical signs might someone notice when feeling anxious?
Sweating, shaking, rapid heartbeat, stomach aches, muscle tension, restlessness, difficulty concentrating.
What should you do when you recognize a trigger?
Use coping skills, take a break, talk to someone, practice grounding, or remove yourself from the situation if appropriate.
Your friend is encouraging you to break a rule. What is a healthy choice?
Say no, walk away, seek support, or make a safer decision.
Describe a situation where using a coping skill changed the outcome of a problem.
Answers will vary. Example: “I was angry and wanted to argue, but I took a walk first and calmed down.”
What’s a healthier replacement thought for: “I always mess everything up.”
“I made a mistake, but everyone makes mistakes.” or “I don’t mess everything up, I just struggled with this situation.”
Why is it important to identify emotions before reacting?
It helps people make thoughtful decisions rather than acting impulsively.
Describe a trigger and a healthy response to it.
Answers vary. Example: “Being corrected by staff is a trigger. A healthy response is taking deep breaths and listening before responding.”
Describe a difficult situation and explain how you could handle it using CBT skills.
Answers vary but should include identifying thoughts, feelings, behaviors, and coping skills.