Coping Ahead
Scheduling enjoyable activities ahead of time to improve mood is a form of
what is behavioral activation
Taking slow, deep breaths to calm your body and mind
What is deep breathing
This technique involves tightening and relaxing muscle groups to reduce tension
What is progressive muscle relaxation
Replacing negative thoughts with more balanced or realistic ones is called
What is cognitive restructuring or
reframing or
challenging negative thinking
This type of self-care coping skill includes sleep, nutrition, hydration, and movement
What is physical self-care
This coping-strategy involves recognizing when you need help and reach out
what is help-seeking
Writing down your thoughts and feelings in a notebook
What is journaling
this breathing method involved two quick inhales followed by one long exhale to reduce stress quickly
what is physiological sigh
This DBT skill combines temperatire, intense exercise, paced breathing, and muscle relaxation
What is TIPP
Getting 7-9 hours of this each night helps your body and mind recharge
What is sleep
Spending time with supportive friends and family is a form of what
what is social self-care coping
This physical activity can boost mood and reduce stress
What is exercise
Listening to calming sounds and songs to improve mood is what form of coping
Accepting emotions without trying to fight or avoid them is called
What is radical acceptance
Doing something creative like drawing, painting, or music can reduce what common feeling
what is stress
Drinking enough of this each day helps prevent fatigue and headaches
what is water
In this exercise, you imagine tracing the four sides of a square while breathing
what is boxed breathing
Spending time outdoors to improve mental wellness and reduce anxiety is called
what is connecting with nature
This coping skill helps people identify triggers, thoughts, feeling, and behaviors
What is self-monitoring or
CBT triangle
Talking to a trusted friend, family member, or counselor
What is seeking support, asking for help
Saying "no" to protect your own time and energy is called
what is setting healthy boundaries
Paying attention to the present moment without judgement is called
What is mindfulness
Naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste is called
What is the 5-4-3-2-1 grounding technique
Creating a list of supportive activities and contacts for difficult moments is called
What is safety planning
Speaking kindly to YOURSELF instead of harshly criticizing or judging yourself is called
what is self-compassion