Healthy and Unhealthy Coping Skills
Name three examples of healthy coping skills
Journaling, listening to music, taking a walk, deep breathing, meditation, talking to someone , writing, painting, or listening to music.
What is one benefit of using healthy coping skills?
feeling more relaxed, having a clear mind, creating healthy relationships, get to think about response to a situation, etc.
True or False:
Reacting quickly to my anger will not get me any consequences
False
Reacting quickly to anger often results in hurting yourself or others
Name coping skills you can use while you are on your bed or in your room.
Deep breathing, talking to someone, 5-4-3-2-1 grounding, journaling, reading, and listening to music.
What is a positive affirmation?
Please give an example.
Positive affirmations are short, positive statements repeated to challenge negative thoughts, build self-worth, and promote a more optimistic mindset, resilience, confidence, and well-being.
Ex: "I can do this.", " "I am enough.", "I am strong and capable.", & "Today is a fresh start."
Name three unhealthy coping skills
Throwing things, yelling at others, harming yourself or others, not eating enough or eating too much, substance abuse/use, fighting, or damaging property.
When does a healthy coping skill become unhealthy?
When it is done excessively and in an unhealthy way.
For example, removing yourself from a situation temporarily vs. isolating yourself from others all the time.
True or False:
All coping skills are healthy coping skills.
False
Give an example of a healthy coping skill you can use while in group, at work or during treatment conferences.
Deep breathing, fidgeting, drinking water, grounding, challenging unhelpful thoughts, focusing on positives, etc.
Distraction is a category of coping skills.
Name an example of a coping skill that can distract you
puzzles, books, video games, movie, crossword puzzles, sewing, etc.
How do unhealthy coping skills affect us?
Unhealthy coping skills, like substance abuse, avoidance, or binge eating, offer temporary relief but can worsen problems long-term, leading to addiction, depression, anxiety, strained relationships, physical health issues, and poor problem-solving by creating harmful cycles, increasing distress, and preventing true healing.
What are some possible consequences of using unhealthy coping skills?
illnesses, hurting self or others, loss of relationships, etc.
True or False:
What helps one person cope with stress may not necessarily help me.
True
Can you list 5 different emotions?
Ex: Excited, Motivated, Disappointed, Frustrated, Annoyed, Loved, Hopeful, Fear, Envy, Jealous, Exhausted, Surprised, Accomplished, etc.
What are self-soothing coping skills?
Please provide an example.
Self-soothing coping skills involve engaging in calming activities that engage the five senses to relieve stress, such as listening to music, taking a warm bath, using a weighted blanket, or practicing deep breathing and mindfulness.
Ex: Using a stress balls, listening to music, looking at pictures that promote healthy feelings, rubbing lotion on your hands, candles, bath, etc.
Why are healthy coping skills important?
They help us to manage our emotions, thoughts, and behaviors in a healthy way.
What are warning signs and what is the benefit of knowing our own warning signs?
Warning signs are thoughts, images, mood, situations, behaviors that indicate that a crisis may be developing. They are important because if we are able to recognize our warning signs, we can engage in healthy coping techniques to help prevent a crisis or dangerous situations for ourselves and others.
True or False:
Coping skills are used to avoid our problems
False
True or False:
You only need one coping skill.
false.
What is the 5-4-3-2-1 grounding technique?
The 5-4-3-2-1 grounding technique is a simple mindfulness exercise using your five senses to manage anxiety and stress by bringing you back to the present moment: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste, helping interrupt overwhelming thoughts and calm your nervous system.
What are some of the coping skills you are currently using?
Examples: Exercise, journaling, painting, walking, music, reading, deep breathing, meditation, etc.
What is a mindfulness practice that can help you calm your body and mind?
What is deep breathing, meditation, grounding exercise, yoga, etc.
True or False:
Coping skills are not important to your well-being.
false
True or False:
Coping skills are only needed when you are struggling with negative emotions.
false
This is a plan that has a list of contact information of supports and resources I can use when my normal coping skills aren't enough?
Crisis Plan/Safety Plan
Includes: Waring Signs, Healthy coping skills, Names and Phone numbers of family, friends and loved one you can reach, list of safe places you can go, list of professional resources you can use/ call, hotlines such as the Suicide and Crisis Lifeline 988, local emergency departments and steps you can take to make you environment safe.