Healthy and Unhealthy Coping Skills
What are coping skills?
are actions we take to deal with stress, problems, or uncomfortable emotions.
True or False:
Coping skills are only needed when you are dealing with negative emotions.
False
Tools for taking your mind off the main problem. (i.e. taking a break, reading, videogames, tik-tok videos, watching movies, puzzles).
What is a trigger?
What is a stressor?
anything that causes someone to be in a state of tension (i.e. people, places, things).
What are unhealthy coping skills? and provide examples.
tend to feel good in the moment, but have long-term negative consequences.
(i.e. drugs, alcohol, overeating, procrastination, sleeping too much/too little, social withdrawal, self-harm).
True or False:
ALL coping skills are healthy coping skills.
False
some coping skills care be harmful (i.e. eating too much/too little, having too much screen time, substance use, over sleeping/under sleeping).
Tools for comforting yourself through your 5 senses. (i.e. music, holding your pet, aromatherapy, hot/cold showers, massage, nature views, laughter, nature sounds, guided meditation, ASMR videos, fidgets, etc.).
How are triggers formed?
During a traumatic or high significant event, our brains identify sensory stimuli into our memory.
Distraction is a category of coping skills.
Name an example of a coping skill that can distract you.
What are healthy coping skills? and provide examples.
May not provide instant gratification, but they lead to long-lasting positive outcomes.
(i.e. exercise, talking about your problems, relaxation techniques, social support, grounding techniques, journaling, deep breathing, listening to music, drawing, visualization, cuddling with a pet, cold/warm shower, etc.).
True or False:
What helps one person cope with stress may not necessarily help me.
True
Everyone has different coping skills and strategies that work for them.
What are grounding techniques?
are tools to help control symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment. (i.e. 5-4-3-2-1 method, body awareness, meditation, yoga, visualization).
How to stop being triggered?
Use a coping skill, reach out to a support, remove yourself from triggering stimuli.
What are some coping skills you can use when emotionally dysregulated?
A. Walk away
B. Take a deep breath
C. Punch a wall
D. A & B
E. None of the above
D. A & B
True or False:
Coping skills are used to avoid our problems.
False
Coping skills are used to address current emotions and can benefit in addressing the problems.
What is crisis planning?
Tools for staying safe when coping skills are not enough. (i.e. crisis line, safety plan, therapist, 911, emergency room).
How do you identify you are triggered? and provide examples.
Pay attention to physical symptoms and emotional reactions (i.e. pounding heart, stomachache, shakiness, dizziness, sweaty palms, hot face, jaw clenching, crying, holding breath/breathing fast).
Which of the following are under the calming/self-soothing category of coping skills?
a. exercise
b. jumping jacks
c. deep breathing
d. ignoring/moving on
What are some of your current coping strategies?
(i.e. playing videogames, listening to music, walking away, talking to my supports, gardening, painting/drawing, yoga, cuddling with my pet, breathing, fidgets, journaling, 5-4-3-2-1 method, crocheting).
True or False:
You only need one coping skill.
False
Establishing more than one coping skill can have the most benefits.
Variety of coping skills can help with different situations/emotions.
What is problem focused and emotion focused coping?
Problem focused - directly addresses the root cause of stress. Actively seeking solutions and making efforts to change the stressful situation. (i.e. creating a to-do list, start with the easiest problem first, ask for help, challenge negative self-talk,
Emotional focused - manage and reduce emotional distress that arises from stressful situations. (i.e. meditation, journaling, breathing, distraction, art, listening to music).
What are some types of triggers?
External: can come from environment. (i.e. arguments, specific dates/events).
Internal: comes from within the person experiencing the stimulus. can be specific to an emotion, memory, or physical sensation. (i.e. feelings of anger, abandonment, invalidation. Also, memories of an event).
Demonstrate 2 coping skills
examples: deep breathing, journaling, talking to someone, 5-4-3-2-1 method, count to 10, use a fidget, practice reframes.