Coping Skills
Why do we use coping skills?
What is to invest one's own conscious effort to solve personal and interpersonal problems, in order to try to master, minimize, or tolerate stress and conflict?
What is your bedtime routine?
What is _____?
How do I begin to relax?
What is ____ (putting feet on floor, finding a quiet space, taking a deep breath from your diaphragm, pick an area of the body to focus on, find quiet spot, find comfortable position, close eyes if comfortable)?
What are grounding techniques?
What is _____ (a set of strategies that can help you detach from emotion pain and distract/center/create a safe space)?
How would you cope with this situation: You lock your keys in the car.
What is _____?
Name a coping skill.
What is *insert positive coping skill*?
True or false: Sleep can be forced.
What is FALSE?
Name one of the relaxation techniques we practiced in class.
What is ____ (lengthening your exhale, belly breathing, three part breath, PMR, visualization)?
DAILY DOUBLE QUESTION: True or False-- Grounding is a permanent solution.
What is FALSE? (It is not a solution-- it provides a temporary way to gain control over your feelings)
How would you cope with this situation: You wake up late for group.
What is ______ (email your clinician, take a deep breath, relaxation techniques, positive self talk)?
Name an example of a negative coping skill.
What is ____ (alcohol, drugs, avoidance, social isolation, violence, overeating, self-destructive behavior?)
Name a sleep myth.
What is (needing eight hours of sleep per night, your body gets used to less sleep, being able to fall asleep anytime makes you a good sleeper, etc)?
What advice would you give to someone who wants to learn to utilize relaxation techniques?
What is ____?
Name the five senses used for grounding techniques.
What is Sight, Smell, Touch, Taste, Hear?
How would you cope with this situation: You start to have a panic attack in the grocery store.
What is ______ (grounding techniques, call a friend, etc)?
Name a coping skill that we did not discuss in this group.
What is ____?
Name two coping skills for better sleep.
What is ____ (What is waking up/going to bed at same time, eliminate alcohol, eliminate stimulants, exercise, sleeping environment being sleeping environment, get out of bed, write a list, turn off phone, no tv, etc)?
What is progressive muscle relaxation?
What is _____ (tensing a group of muscles one at a time and relaxing them as you breathe out in order to reduce overall tension in body?)
Name three types of physical grounding techniques.
What is _____ (water, face cloth, grounding object, stretch, fully experience a food, breathing techniques, progressive muscle relaxation, comfort item, ice, frozen orange, laying on floor, etc)?
How would you cope with this situation: You are having difficulty sleeping.
What is _____ (get out of bed, do a relaxation exercise, work on a list)?
What is a positive affirmation? Give an example.
What are are phrases that challenge your negative thoughts/motivate you/encourage positive change/boost self esteem/etc? (EX: I am confident. I am strong. I am at peace. I am in control of my story).
What is the natural, internal process that regulates the sleep-wake cycle and repeats on each rotation of the Earth roughly every 24 hours?
What is the circadian rhythm?
What is a benefit of using visualization?
What is ____ (relief of anxiety and depressive symptoms, improved relaxation, greater compassion for self and others, pain relief, improved ability to cope with stressors and improved quality of sleep)
What is the 5-4-3-2-1 exercise?
What is using five senses to stay grounded?
How would you cope with this situation: You are in a global pandemic and want to socialize.
What is ____ (Zoom, FaceTime, socially distanced walks)?