Coping Skills
What is a "coping skill?"
A coping skill is something that helps you deal with a stressful/difficult feeling or situation. There are many types of coping skills, some are healthy, some are unhealthy!
Imagine you are having a tough day. What coping skill would help you feel better?
Listening to music - Exercising - Journaling (writing) - Going outside - Deep breathing - Talking to an adult - Playing with siblings - Calm corner
It is better to ignore your feelings and pretend they are not there.
False!
Lonely
Feeling. What is a thought that makes us feel lonely?
Example: "Nobody likes me."
What are some ways your body can feel when you are anxious?
Heart racing, sweaty palms, difficulty breathing, feeling dizzy, feeling hot
Name 2 coping skills that you use when you are feeling stressed
Some examples: belly breathing, rollercoaster breathing, talking to someone safe, writing it down, going outside, playing a sport or game, etc...
Imagine your friend told you he/she is stressed out because of something that is happening at home. What are three helpful coping strategies you could suggest to your friend to try?
Talk to them about their feelings, teach them rollercoaster breathing, play a game with them, encourage them to write about their feelings or talk to another adult
When you are feeling stressed out, talking to a trusted adult is a coping strategy.
True
What's the point in trying?
Thought. What is the feeling?
What are two situations that make you feel anxious?
Any honest answer counts!
Name a time when you might want to use a coping skill
Examples include any time you feel a negative emotion/are in a difficult situation
Imagine if a worry popped into your brain in the middle of the night and you were having trouble getting it out. What are 3 options of coping skills you can do?
Take deep breaths, use evidence to challenge your worry, remember a happy memory instead, try to do the alphabet backwards to get your mind off the worry, talk to your parents about how you are feeling
If you are anxious, you will always be anxious and it will never go away.
False! Anxiety can get better with coping skills and challenging anxious thoughts and worries.
Anxious
Feeling. What are some thoughts that cause you to feel anxious?
What is a way to slow down your breathing?
Belly breathing, whale breathing, rollercoaster breathing... others?
what is an example of an "unhealthy" coping skill
Some examples include yelling at other people, ignoring our feelings, pretending we're fine when we're not, holding in our feelings. What others are there?
Imagine you were asked to teach a class called "Learn to Relax". What strategy would you teach?
deep breathing, whale breathing, watching funny videos, rollercoaster breathing, yoga or stretching, exercise, calm corner
Exercising releases "feel good" chemicals in our bodies that can improve our mood.
True
Frustrated
Feeling. What is a thought that makes you feel frustrated?
Example: "My brother always bothers me!"
Who can feel anxious?
All people! Everyone feels anxious sometimes, but some people feel it more strongly or frequently than others.
What is the difference between a healthy coping skill vs an unhealthy coping skill?
A healthy coping skill actually makes you feel better, an unhealthy one doesn't usually make you feel better in the long run
Imagine someone said something mean and unkind to you. You started to feel bad about yourself. What are three positive things you could say to yourself to help you feel better?
Example positive thoughts: I am strong and capable, I am always learning, I am allowed to make mistakes, I can do whatever I put my mind to.
When someone feels anxious, they might also feel angry or sad.
True
I am so strong, I can do anything I set my mind to!
Thought. What feeling does this thought make you feel?
What are two things you can do when you feel very anxious?
Practice breathing, take a walk, tell someone, draw/color, drink a cold glass of water, wash your face with cold water