Coping Skills
This is something you can do when you feel overwhelmed- it is when you breathe in slowly through your nose and out through your mouth.
Deep breathing.
Keeping track of when and why you pick your skin helps you notice this kind of pattern.
Triggers / Habits
Anxiety
When someone is upset or yelling, it is okay to do this instead of arguing.
Walk away or take space.
When someone's voice sounds louder or harsher, it might mean this emotion.
Anger or frustration.
This coping skill helps you notice what is around you by naming 5 things you can see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Grounding.
Instead of picking, you can hold or play with one of these- like a squishy toy or fidget spinner.
Fidget or replacement object. Name your favorite.
This type of thinking exercise helps you challenge unhelpful thoughts by asking, "Is this really true?"
Checking your thoughts or reality testing.
Taking slow, deep breaths before responding helps you do this with your emotions.
Calm down/ Stay in control.
Looking at someone's facial expression and body language helps you understand this.
Their tone or feelings.
Doing this creative activity, like coloring, painting, or doodling, can calm your mind.
Art or drawing.
Putting this on your hands can make skin picking harder or remind you to stop.
Lotion, gloves, or bandages.
This calm activity, like listening to music or reading, can help you relax when you are anxious.
Doing something soothing or comforting.
It is important to talk to a trusted adult when you feel unsafe or too stressed. Name some people you can talk to.
Name 5 people
This is what you can do if you are unsure about what someone's tone means. It starts with "can you tell me... ?
Asking for clarification.
Going outside for this simple activity can help your body release stress and boost your mood.
Taking a walk or exercising.
Taking a break to use a coping skill when you feel the urge to pick is called this.
Using a replacement behavior or pause strategy.
This muscle relaxation trick involves tensing and relaxing each muscle group in your body.
Progressive muscle relaxation.
When someone says something that hurts, repeating a calm phrase like "I can handle this" helps with this skill.
Self- soothing or positive coping.
Speaking kindly and using "I feel" statements helps you do this during conversations.
Communicate clearly or express your feelings respectfully.
Writing down your thoughts and feelings can help you understand and release them.
Noticing your thoughts and feelings BEFORE you pick helps you practice this kind of self-awareness.
Mindfulness
When anxiety shows up, this kind of talk (saying kind things to yourself) helps you stay grounded.
Positive self talk
Learning to understand that someone else's stress is about THEM , not you, helps build THIS healthy boundary.
Understanding what you can control/ Emotional separation.
When you practice listening carefully and not interrupting, you're using this type of skill.
Active listening.