Explain it
What is healthy coping skills? Extra points for examples!
Healthy coping skills are behaviors that we use to make sense of negative experiences in a productive and positive way. They help us manage our emotions related to difficult times with long lasting positive outcomes. (ex. meaningful activities that you enjoy, spending time with your support people, having time to yourself, sleeping well, exercise)
All stress is out of our control.
False; you can have control over how you react to difficult situations and reduce the stress using coping skills.
What is a natural way to feel good in body & mind and increase feelings of happiness?
Physical Exercise; examples: stretching, going for a walk, playing sports.
Scenario #1: There's a big science exam coming up, and you feel overwhelmed with the urge to use substances.
Read and practice mindful breathing.
Sit comfortably with your back straight and your eyes closed. Begin by focusing on your breath and feeling the air going into your body and then leaving your body as you inhale and exhale.
Feel the air traveling through your nose as it goes in and then comes out again.
Whatever your breath is doing just watch and notice how it feels.
Feel the movement of your body as the air goes into your lungs and then out again.
If your mind wonders off to other thoughts just bring it back to focus once again on your breath.
Just feel yourself breathing.
When you are ready gently open your eyes.
What is unhealthy coping skills? Extra points for examples!
Unhealthy coping strategies are used to manage difficult situations. They often provide instant gratification but have long-term negative effects and can be harmful (examples- substance use, self-harm, overeating, bullying or harming others, or too much screen time.)
Coping skills can be used before, during and after challenging events.
True.
1) Before- coping skills to help you prepare for or prevent negative feelings (ex. grounding tools, breathing, identifying potential triggers)
2) During- coping skills to help you regulate your emotions while you are experiencing something that triggers your negative emotions (ex. breathing, drinking water, taking breaks, walking)
3) Right After- coping skills that help you to calm down or regulate after you have experienced something that triggers you (ex. physical movement, grounding tools, body scans, mindfulness practices, talking to a support person, music)
What is one way to control your emotions and your nervous system?
Mindfulness breathing helps control your nervous system which impacts your heartbeat and how you react to stressful situations.
Scenario #2
You got in an argument with your parents and now you're grounded for 1 week. You feel angry with the urge to use substances.
Read and practice mindful exercise.
-Everybody stand up and take a nice big stretch. Hand high over your head.
-Lean to the left, now lean to the right side.
- Bring your arms down and shake it out.
-If you feel comfortable close your eyes and place your hands in the back of your head to keep your chest open.
-Now slowly count backward from 10,9, 7, 6,5, 4, 3, 2, 1.
What is mindfulness?
Mindfulness is the ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
Substance abuse may cause brain abnormalities, slowed thinking, and impaired learning and memory issues.
True.
Ways of improving your self-esteem?
Learning a new skill, engage in interest/hobbies, journaling and positive-self-talk.
Scenario #3
You failed your test and you feel like you are not good enough. You feel down and you want to use substances.
Read and practice positive self-talk.
Name 1 thing you are grateful for and find one positive thing in this situation.