Relaxation
Describe what relaxation does as a coping skill.
Hint: Don’t use any form of the word relax or a synonym.
It brings down the amount of stress.
Describe what distraction does as a coping skill.
Hint: Don’t use any form of the word distract or a synonym.
It can provide relief by keeping you from focusing on what is happening.
Describe what problem solving does as a coping skill.
Hint: Don’t use any form of the word problem solving.
It provides relief and satisfaction by addressing the problem and taking steps to change it.
Describe what letting it out does as a coping skill.
Hint: Don’t use any form of the word letting it out or a synonym.
It provides relief by allowing you to express what you are thinking or feeling in a tough situation.
Define what it means to cope (or coping).
A way to handle a tough situation or feeling.
How does deep breathing help us relax?
It slows down our breathing which can slow down our heartbeat just enough relax our body.
Describe a situation where using distraction would not be a good choice of a coping skill.
Any situation where you should be focusing on something (some examples are school, homework, someone talking to you)
Describe how using a pro and con list is a problem solving skill.
Full points if you include making a list of pros and cons, considering each decision, and what the possible good and bad outcomes of each decision. Bonus 200 points if you can describe a situation where you have done this before.
Describe an unhealthy way to use let it out as a coping skill?
Anything that would get you in trouble or bother someone. Some examples are screaming at someone, name calling, inappropriate language toward someone, throwing things, breaking things.
Name one unhealthy coping skill that you would like to change.
Any answer that fits the question is acceptable. Bonus 200 points if you can name a healthy coping skill you could practice to work on replacing the unhealthy one!
When would be a time using a relaxation coping skill would not be a good choice?
Some relaxation skills may not be usable in certain situations but deep breathing can always be used (unless you’re under water). If you can come up with a situation where a relaxation skill shouldn’t be used (and explain why) you get double points!
Demonstrate how to use counting as a distraction coping skill.
Full points if you can show how to use it correctly.
Describe a current situation that you are dealing with where you could use a problem solving skill. How would you use this?
Full points if you can explain a situation and a problem solving skill you would use to address it. Bonus 200 points if you write down a plan for using the skill!
Describe a recent situation where you could have used let it out in a healthy way. What might have been different if you had used that skill?
Full points if you are able to describe a situation where you didn’t use let it out but could have (in a healthy way, meaning it wouldn’t get you in trouble or bother others).
True or false:
Coping skills only need to be used during tough situations or when dealing with intense feelings.
False:
They should be practiced when you are feeling calm so you know how to use them when feeling stressed.
Which one of the following would not be considered a relaxation skill (100 bonus points for each one that you can give an example of or demonstrate):
A. Mindfulness
B. Guided imagery
C. Playing a game
D. Deep breathing
C. Playing a game
While playing a game can be a great coping skill it would be more of a distraction skill than a relaxation skill.
Describe an activity that could be used a distraction coping skill. How could you use this?
Full points if you can name any activity that keeps your mind and busy body and how to use it.
Which one of the following would not be considered a problem solving coping skill?
A. Journaling about a frustrating situation that happened at school.
B. Making a to do list when you’re feeling overwhelmed.
C. Studying for a hard test that you’re worried about.
D. Asking your teacher to help you talk to a peer about an issue you had at recess.
A. Journaling about a frustrating situation that happened at school. This is still a coping skill but this wouldn’t be considered a problem solving coping skill. Bonus 100 points if you can name what category this coping skill falls under!
Which one of the following would not be considered a let it out skill?
A. Journaling
B. Talking to someone about how you feel
C. Screaming into your pillow
D. Drawing a picture
Trick question! These are all different ways you can let out how you’re feeling. (If you choose drawing a picture you still get points since that one could also be a relaxation skill or a distraction skill, depending on how it’s used.
True or False:
Crying is an unhealthy coping skill.
False.
It could be unhealthy depending on how it is happening. For example if you can control it or not, if you are crying for several hours, or if it is done to avoid a situation.
What is the goal of relaxation coping skills?
To slow down your mind and body to learn how to better tolerate racing or stressful thoughts.
When using distraction as a coping skill how long should you use it for in that situation?
There is no standard amount of time, but it should be planned and short.
Describe a situation where using a problem solving skill may not be the best choice.
This is a hard one!
Any situation where you find yourself thinking too much about how to change something, especially if you find that there is a lot about it that you can’t control.
True or False:
You should never use a let it out coping skill while in school.
False.
There are some ways of letting it out that shouldn’t be used in school. Bonus 100 points if you can describe a way to use let it out in school.
True or False:
Only some people need to learn coping skills for tough situations.
False! Everyone should have healthy coping skills to use. Some people have an easier time remembering to use them but everyone should use them.