Coping Jeopardy

Grounding/Breathing

100

This grounding technique involves paying attention to each part of your body one-by-one. 

Body scan

200

Breathe in through your nose for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, repeat. 

Box breathing.

300

Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. 

4-7-8 breathing. 

400

This grounding technique is when you use your five senses to identify a certain number of things in your environment that you can sense. 

5-4-3-2-1 technique

500

This technique involves tensing and relaxing your muscles one at a time. 

Progressive Muscle Relaxation

DBT

100

This skill stands for temperature, intense exercise, paced breathing, and paired muscle relaxation. 

TIPP

200

This skill stands for stop, take a step back, observe, proceed mindfully. 

STOP skill

300

This skill is when you acknowledge the facts of the present moment without judgment. 

Radical Acceptance

400

This is a DBT emotion regulation skill where you ask yourself to think about the facts vs. your assumptions about the situation. 

Check the Facts

500

Imagining a craving or intense emotion as a wave, remembering that it peaks and will eventually calm down again and the feeling will pass.

Urge surfing