Types of skills
Taking your mind off the problem for a while is this type of coping skill
Distraction
Meditation, yoga, and listening to sounds around us is this type of coping skill
Mindfulness
Give an example of an unhealthy coping skill
substance abuse
overeating
oversleeping
Avoidance
Supressing
How are coping skills helpful?
Builds confidence, manages emotions, builds positive relationships, etc.
Coping skills can be healthy or unhealthy
True - unhealthy coping skills are yelling, hitting, avoiding the problem, gaslighting, etc.
When you think about your favorite place it can bring good emotions and help you calm down, this is called using ___
Imagery
Smelling a candle, taking a shower, and eating a healthy snack is this type of coping skill
Self-soothing
Give an example of a self-soothing coping skill
Smelling candles, taking a shower, putting on comfy clothing, listening to music, etc.
What things can make using coping skills difficult?
Having unhealthy coping skills, struggling with mental illness, not knowing what to try, etc.
________ helps release endorphins (the feel good hormone)
exercise
This coping skill is used when you want to bring yourself back physically by paying attention to your surroundings
Grounding exercise
Watching a movie or reading a book is this type of coping skill
Distraction
Give an example of how you can motivate yourself when you're depressed
setting tiny goals
reaching out to loved ones
Seeking out therapy
Routine
"Just do it" Mindset
Why is changing your thoughts considered a coping skill?
Changing our thoughts helps change our feelings by thinking more positive thoughts
_____ can reset your brain by activating your nervous system.
Deep breathing: inhale through your nose, exhale through your mouth
Centering and grounding yourself by focusing on your senses in the moment is this type of coping skill
Mindfulness
Journaling and talking to someone about how you feel is this type of coping skill
Emotional awareness
Give an example of a crisis intervention coping skill
Calling a crisis line, 911, or going to the hospital, etc.
What makes a coping skill unhealthy?
It might help you feel better in the short term but that negative emotion will keep coming back OR It can make you feel better in the moment but have harmful effects in the long run
Mindfulness is not a helpful coping skill when you want to practice letting go of thoughts/feelings.
FALSE - The practice of letting go is fundamental to mindfulness—present moment awareness without judgment.
Comforting yourself through your five senses is this type of coping skill ( hint: self-____ )
Self-soothing
The DBT STOP skill stands for ___ ____ ___ ___.
Stop, Take a step back, Observe, and Proceed Mindfully
Give an example of an opposite action coping skill
Walking away instead of fighting, laughing instead of crying, standing up straight when you feel nervous, etc.
Is stress something that can be controlled?
Yes but but it takes time and practice
Avoidance is a helpful coping skill
FALSE