True or False
Listening to music is the BEST way to cope when you are feeling anxious.
False. Different people prefer type ways of coping. It is important to find strategies that work for YOU.
Exercise (or just moving your body) can be a great way to cope and relieve stress. Act out two examples.
Some examples include:
going for a walk
riding a bike
dancing
kicking around a soccer ball
jump rope
lifting weights
Mom and dad are arguing and its stressing you out. What would you do?
Some ways to cope may include:
Listening to music, going for a walk, playing with a pet, doing something creative such as drawing.
Tell us about a coping strategy that works for you. Give us as many details as you can think of.
There are many different strategies! It's great to have a few different options to choose from. If the strategies that you try aren't working for you, try something new!
Tell us about a time that you did something kind for someone else.
Helping others is not only a good thing to do...it often helps us feel better...a win win!
If you are stressed about a school assignment, it's a good idea to ignore it so that you don't get too stressed out.
False. When you ignore something, it doesn't just go away. This will most likely cause you more stress when the assignment is due and you didn't complete it.
From the following list, act out the HEALTHY coping strategy.
-Yelling at a person who is near you
-Playing video games for 3 straight hours
-Going for a walk
-Punching your wall
Going for a walk is a healthy way to cope.
The other three options will almost definitely make the situation worse.
Yesterday a friend made a comment that bothered you. You ignored it, but it is still bothering you today. What should you do?
It's a good idea to tell the friend how you feel. Remember, how you say something, is just as important as what you say. Talk to them in a calm way.
Teach us how to do a breathing exercise... How is a breathing exercise different from regular breathing?
Breathe in through your nose and out through your mouth. (Smell the flower, blow out the candle).
Take long, slow breaths.
Do it AT LEAST 3 times.
Tell us 3 things that you are grateful for.
Taking a moment to think about what you are grateful for, can be a good exercise when you are having a tough day.
Exercise, drawing, watching a funny movie, and talking with a trusted friend, are all healthy coping strategies when you feel stressed.
True. There are many different coping strategies. Find what works for you and the stressor that you're dealing with.
A friend is talking to you about a problem they are having. How can you show that friend that you are listening to him/her? (You can act it out or just describe what you would do)
Eye contact is huge!
Make comments based on what they say. (Don't talk about unrelated things)
Don't be looking at your phone.
"Match" their tone.
You have just been assigned a big project and you are feeling overwhelmed. What can you do?
Big projects can be overwhelming! Make a plan...break it down into smaller pieces and assign yourself mini due dates. A teacher or parent can help you with this.
Remind yourself that you are capable! Think about another time that you were overwhelmed and you worked through it!
Visualizing a "happy place" is another coping strategy. Think of a happy place and describe what you see, hear, and smell...
When you use visualization, the more details the better! If you are visualizing the beach, think about the sound of the crashing waves, the way your toes feel in the sand, the smell of the salt water, the feel of the sun on your face...
Tell us three things about yourself that you like or are proud of.
It's easy to focus on the negative...remember to take time and think about the positive. You are best you there is!
When you are angry, counting to 10 before responding, is a good idea.
True. Simply counting to 10 gives you a little time to stop and think. This may help you to RESPOND instead of just REACTING. It may save you from saying or doing something that you might later regret.
Show us what your face and body might look like when you are stressed or angry.
Scrunched up face.
Poor posture.
Arms folded.
Turned away from people.
Head down.
Fists clenched.
A friend told you about something upsetting that is going on with them. What would you do?
It's great to be a good friend and listen, but sometimes other peoples' stress can stress US out too! So if its "staying with you" use of your coping strategies to clear your mind. Also some problems need adult intervention...know when to talk to a grown up.
Its also important to know what strategies DON'T work for you. Tell us about a coping strategy that you tried and didn't like.
Some people prefer to be alone when they are stressed and others like to be around people. Some people may like to talk or write about their problem, whereas some people prefer to take a little break and get their mind off of it. Everyone is different and only you know what works best for you.
Make a grumpy face and tense your whole body. Make all your muscles tight and hold it.
Now slowly relax your face and body.
How does that feel?
This is a great little exercise...it helps to feel calm and relaxed when you first make your body tense.
This is an example of a cognitive distortion known as All or Nothing Thinking:
We had one disagreement...That's it, we'll never be friends again!
True. You can reframe you're thinking...
Friends sometimes have disagreements. We should talk it out.
Choose healthy coping strategies from the list below, or come up with your own. Act out as many as you can in one minute. We will try to guess them.
-read a book
-write about your feelings
-talk with a trusted friend or adult
-ride your bike
-exercise
-cuddle a pet
-yell into a pillow
-play a sport
-watch a funny movie
Now the key is to remember all these strategies when you need them!
You really want to try out for the school play, but you're also very nervous about it. What should you do?
Don't let your stress take control over you! Its OKAY to feel nervous! Ask yourself, "what is the worst thing that can happen?" Prepare as much as you can, take a breath, and go for it! Even if you don't get a part... you can be proud that you went for it!
Sometimes we are stressed/angry/upset at school, where we can't use the strategy that we want. What can you do when you are having big feelings at school?
You can always ask your teacher to come to the guidance office to talk to someone. Of course, missing a major subject to do this might cause more stress, so when possible, plan around that.
Sometimes a little break like a quick walk to the bathroom is all you need to gather yourself.
Deep breathing can be done anywhere!
Sometimes we get so angry that we feel like we're going to explode! What are some examples of unhealthy coping strategies and what can happen if we use them?
Yelling at someone. (Can end a friendship or escalate the problem)
Hitting someone. (Can hurt someone and get into serious trouble)
Punching/kicking an object such as a wall. (Can hurt yourself)
Throwing things. (Can break things and get into trouble)