Coping Skills
What is a coping skill?
learning to relax in any situation
An effective way to deal with uncomfortable emotions or situations
Name 3 healthy coping skills
Read a Book, Writing/Drawing/Painting, Listening to Music, Spending Time with Friends/Family, Go for a Walk, Deep Breathing, Meditation, talking to someone you trust, Journaling
Give an example of a distraction coping skill
Playing a game, going for a walk, reading, watching a movie, etc.
True or False: Coping skills are used to avoid problems in our lives
False
Coping skills help us work through problems in a healthy way
True or False: Stress is normal, but too much stress increases the risk for health problems, such as depression and anxiety.
True
Define "healthy coping skills".
Coping skills that are not harmful to you or others.
Name 3 unhealthy coping skills
Fighting, avoiding help, yelling at others, harming others or yourself, using alcohol or drugs
Give an example of a self-soothing coping skill
Taking a bath/shower, putting on comfy clothing, listening to music, etc.
True or False: Coping skills help you focus on important things in your life
True
When we cope with problems and our emotions, it helps us think more clearly and tackle them better
Name 3 life circumstances that can cause someone to feel stressed.
Family problems, being bullied, moving, a breakup, argument with a loved one, illness, etc.
Define "unhealthy coping skills".
Coping skills that are harmful to you or others, and/or keep you from effectively addressing your needs
What is the name for coping skills that focus on deep breathing, paying attention to your surroundings, and being present in the moment
Mindfulness
Give an example of a breathing exercise and when you might use it.
Box/square breathing, bubble breathing, belly breathing, 4-7-8 breathing, etc.
True or False: Every coping skill is healthy
False
Some ways we learn to cope are not healthy (e.g., like fighting or using substances or avoidance)
How do people know they are stressed? Give two examples of how one might feel stress in their body.
Accelerated heartbeat, shortness of breath, sweating, shaking, headaches, chest pain, irritability, etc.
What coping skills can you use while during a conflict?
Deep breathing, I statements, communicating your feelings, active listening, taking a break
To manage intense anger during an argument, instead of yelling, you speak gently. What is the name of this coping skill?
Opposite action
Give an example of an "opposite action" coping skill
Walking away instead of fighting, standing up straight when you feel nervous, getting out of bed when you are depressed or tired etc.
True or false: Coping skills are something everyone is born knowing how to do
False
Coping skills are learned throughout our lives
True or false- Panic attacks can be controlled.
True: With the help of therapy and learned coping skills, panic attacks can be controlled and avoided.
What is skill that allows you to pause and problem-solve before acting?
Impulse control
A coping skill that may look like talking to friends, watching a funny tv show, or playing your favorite game.
Distraction
Name three coping skills you can do at home
Mindfulness activities (deep breathing, yoga), go for a walk, take a bath, journal...
True or false: Unhealthy coping skills are still coping skills
True
There are both healthy and unhealthy coping skills; the key is to knowing which are which and when a coping skill is becoming unhealthy.
What 4 factors contribute to someone's ability to manage stress?
Nutrition, sleep, exercise, coping skills