Coping Skills
What is a coping skill?
An effective way to deal with uncomfortable emotions or situations
observing, describing and participating fall under what category of skills
"what" skills in mindfulness
give an example of when you would use TIPP skill
skills break down point, 10/10
Coping skills are used to avoid problems in our lives
False
Coping skills help us work through problems in a healthy way
what does DBT stand for
Dialectical Behavior Therapy
name your favorite coping skill (all members of team)
YAY
radical acceptance would be under what category of skills
distress tolerance
Give an example of a self-soothing coping skill
Taking a bath/shower, putting on comfy clothing, listening to music, etc.
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 the 4 modules of DBT
mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness
name a coping skill for interpersonal effectiveness
validation, DEAR MAN, FAST, GIVE
what coping skill could also be used as a relaxation technique?
deep breathing, muscle relaxation, self soothing
Give an example of when it is not appropriate to use distress tolerance
every day issues, non crisis issues
Every coping skill is effective
false
who created DBT
Marsha Linehan
What coping skills can you use while at program
Deep breathing, talk to counselor about your needs, work through group assignments to learn new skills, use affirmations, use breaks wisely, ice in freezer
What kind of coping skill is playing a game or watching a movie?
Distraction coping skills
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.
Coping skills are something everyone is born knowing how to do
False
Coping skills are learned throughout our lives
what is a dialectic
BONUS: 100 point bonus if you can give an example of a dialectic
two opposing things can be true at the same time
name a coping skill that falls under the ACCEPTS category
a - activity
c - contribute
c - comparison
e - different emotions
p - pushing away
t - thoughts
s - sensations
You get into a fight with your sister, but instead of yelling and throwing something because you are upset, you walk away. What type of coping skill is this?
Opposite Action or STOP skill
Name three coping skills you can do at home
Mindfulness activities (deep breathing, yoga), go for a walk, take a bath, journal...
one option for DBT is to not use coping skills
True
an option is to stay miserable!
name a major dialectic in DBT
change/acceptance
emotion/reason
active passivity/relentless crisis
doing/being