Healthy Coping Skills
Name 3 healthy coping skills
Deep Breathing
Exercise or Play
Talk to Someone
Mindfulness or Meditation
Journaling
Art or Drawing
Listen to Music
Take a Break
Positive Self-Talk
Get Outside
Visualization
Stretching or Yoga
Hug a Stuffed Animal or Pet
Laugh or Watch Something Funny
Drink Water or Have a Healthy Snack
Create a Routine
Help Others
Name 3 examples of unhealthy coping skills
Yelling, hitting, drugs, harming self, etc
Angry
mad
How can we become stuck with our thoughts and emotions?
- Playing things over and over in our mind
- Remembering past hurts
- Believing that because we think it, it must be true
- Focusing on blaming others instead of feeling our feels
TRUE OR FALSE: There is a right way to feel in every situation
FALSE: Feelings are not right or wrong. Different people will feel different emotions depending on the situation.
When should you use healthy coping skills?
When you are having big feelings and emotions
Is it okay to ignore your feelings when you're feeling anxious or upset?
No, ignoring your feelings is an unhealthy way to cope. It’s important to acknowledge your emotions and talk to someone or try a healthy coping skill instead
Sad
down
What happens when emotions and thoughts take over our actions?
- We end up acting in ways we are not proud of
- Situations can spiral out of control
- We feel regret afterwards
TRUE OR FALSE: I can't cope with painful emotions
FALSE: People can learn to tolerate unpleasant emotions with practice. We can learn to respond v react.
Name 3 coping skills that can be done anywhere anytime
Member's choice
What makes a coping skill unhealthy?
When it is unsafe, unhelpful, or harmful to yourself and others.
Happy
Excited
How can we prevent our emotions and thoughts from taking over our actions?
- Creating some distance so we can observe our experiences.
- Labelling without judgment "I notice sadness, and it feels like a tightness in my chest."
TRUE OR FALSE: Emotions help motivate us for actions
TRUE: Emotions can energize us and set us in motion to accomplish a goal
What are some clues to know when it's time to use my healthy coping skills?
When you start to feel like you are losing control of your behavior or your emotions
Body cues: shallow breathing, heart racing, balling up fists.etc
True or false: Unhealthy coping mechanisms provide short-term relief but may exacerbate distress in the long run
True. Most Unhealthy coping mechanisms like substance abuse, self-harm, negative self-talk, binge eating, etc., can lead to unhealthy habits that can effect your mental and physical health
Scared
Terrified 70%
What are some rules about others that can keep us stuck in painful emotions such as anger and sadness?
- People should/must ….
- Thinking that things are either right or wrong
- They always ....
TRUE OR FALSE: All difficult emotions will increase in intensity if I don't act now
FALSE: Emotions don't last forever. They reach a peak and then subside.
What makes a healthy coping skill?
Safe, non disruptive, and regulates someone back to a good place
Is sleeping too much an unhealthy coping strategy?
Yes. Sleeping too much can be bad for your health for a number of reasons, including:
Cognitive impairment: Oversleeping can make you feel groggy and cognitively impaired.
Increased risk of disease: Oversleeping can increase your risk of developing type 2 diabetes, heart disease, stroke, and obesity.
Mental health issues: Oversleeping can increase your risk of depression
Anxious
Scared/ worried
What can you do to prevent struggling with difficult thoughts, emotions, and sensations?
- Treating yourself kindly during a difficult time by acknowledging the uncomfortable feelings, sensations and thoughts is a helpful way to prevent struggling with difficult experiences.
- This is also known as self-compassion.
TRUE OR FALSE: Emotions help us communicate with people
TRUE: Emotions tell us things - about ourselves and others. They help us to connect with others and share experiences.