Act It Out
Name a body cue, verbal warning, and non-verbal warning sign that you are becoming angry.
Body cues (clenching fists, feeling hot, shaking, etc)
verbal (yelling, huffing/sighing, insults, etc)
non-verbal (eye rolling, crossed arms, frowning)
No feelings are inherently bad, it's what we do with it that counts
TRUE
Emotions like anger, sadness, or fear aren’t “bad” — they’re signals. It’s how we express or act on them that determines whether the outcome is healthy or harmful.
list 3 physical warning signs your body tells you you’re starting to feel overwhelmed before it turns into full distress.
Points for sharing
Tight chest Racing heart Tense jaw or shoulders Restlessness or fidgeting Upset stomach Trouble focusing Irritability Feeling like escaping or shutting down
What is the difference between ‘grounding’ and ‘avoidance’ in coping, and why is this distinction important?
Grounding involves present-focused awareness to regulate distress safely, whereas avoidance involves disconnecting or escaping emotions entirely, which can maintain or worsen distress.
Name 5 different types of risky behavior OUTSIDE of substance use
Impulsive spending or gambling
reckless/aggrssive driving
isolating
neglecting basic needs
Anything unealthy
From the list, name the healthy coping skill:
1. Venting to multiple people.
2. Replaying the situation in your head until you find the "mistake."
3. Writing down what your "inner critic" says, then responding with a compassionate voice.
3. Writing down what your "inner critic" says, then responding with a compassionate voice.
Emotionally numbing yourself through avoidance (sleep, substances, denial, etc) is a form of self-care if it helps you get through the day
FALSE
While it may feel helpful short-term, emotional numbing can become a maladaptive or unsafe coping pattern.
List specific examples of 3 internal (feelings, sensations, ways of thinking) and 3 external triggers (people/places/things)
Internal: boredom, sadness, anxiousness, cognitive distortions, increase heartrate, feeling jittery, feelings of withdrawal
External: old people you used with, losing a job, getting in a fight with a loved one, places you used
Points for sharing 6 examples and being specific
Name 3 signs that a coping strategy you’re using might be becoming unsafe or maladaptive.
Using it even if it causes problems or is ineffective
Avoiding important feelings or issues
Hurting relationships or isolating yourself
Causing physical or emotional harm
Feeling out of control over it
What is the risk of pushing away or minimizing a “small” emotional reaction like irritation or resentment instead of acknowledging it?
Emotions accumulate, intensify, and often come out in unhelpful ways later. Small irritations that are brushed off or ignored don’t get processed. Can unintentionally invalidate your feelings.
Name 5 healthy coping strategies.
Write or sketch it down, talk to a trusted person, go for a walk, ride your bike, take deep breaths, etc.
Anything that keeps you safe!
Effective coping is about eliminating all pain as quickly as possible
FALSE
Coping is about tolerating, understanding, and processing emotional pain, not escaping or eliminating it without deeper reflection.
What can you ask yourself to challenge your perspective on something that makes you frustrated or angry?
Will this matter in a week? A month? A year?
What emotion is underneath this anger — is it fear, hurt, shame, or something else?
Have I eaten, slept, or taken space before reacting? (HALT)
Anything along these lines that creates deepr exploration of values, feelings, different perspectives, etc
Imagine if you were really worried about something and noticed that it was impacting your ability to focus in school and sleep at night. Name at least 1 person you could talk to.
...
What’s a coping behavior that feels safe in the moment but becomes risky if used too often?
Name the behavior and the risk.
Isolating
Feels safe because: It avoids conflict, overstimulation, or vulnerability.
Risk: reinforces disconnection, deepens depression or anxiety, and prevents social support or emotional processing.
Overthinking (rumination)
Feels safe because: It gives a false sense of control or “problem-solving.”
Risk: It increases anxiety, keeps you stuck in mental loops, and prevents action or resolution. Overthinking is linked to higher rates of depression, especially when focused on unchangeable things.
Numbing (e.g., using substances, scrolling, sleeping excessively, dissociating)
Feels safe because: It blocks out pain or overwhelming emotion.
Risk: Delays emotional processing, increases dependency on external regulation, and over time can worsen the intensity of the underlying emotion or lead to substance misuse.
Which response best reflects a healthy coping strategy after a triggering conversation?
A) Writing a long text explaining everything you felt, then deleting it
B) Going for a walk while observing physical sensations and naming emotions as they arise
C) Isolating until you feel better so you don’t lash out
D) Reframing the experience as your fault so you can move on quicker
B
Mindful walking with inner awareness (eg naming the emotions as they come) supports regulation and processing without suppression or projection.
A coping skill must reduce distress in the moment to be considered effective.
FALSE
Some of the most effective coping strategies (e.g., setting a boundary, confronting a truth, staying sober) may increase distress temporarily but support long-term recovery and self-respect.
Describe how your behavior might change when you're feeling overwhelmed, even if you don’t realize it right away. Describe 3-5behaviors.
irritable/snapping at others, shut down/isolate, procrastinate, stay overly busy, zone out, or numb with food, sleep, or screens.
Name 3 coping strategies that focus on changing your thoughts rather than external environment or actions:
cognitive reframing (changing unhelpful thoughts), positive self-talk, mindfulness of thoughts, gratitude practice, or visualization.
Each player names 1 coping strategy they use to get through stressful situations
Points if all players name one
Have you ever been embarrassed by the way you reacted to a situation. What would you have done differently?
Points for honestly sharing an applicable story
Behavioral coping strategies (setting a boundary, removing yourself from a situation, etc) are better than cognitive ones (reframing, reality-testing) in managing trauma and substance use.
FALSE
No one coping strategy is universally superior. Cognitive strategies like reframing or reality-testing are crucial in trauma work, especially for intrusive thoughts or distorted beliefs.
Name 3 things you are grateful for that you can remind yourself of when experiencing a really tough day.
All people on team share!
Points if all share!
How can and why can distraction can be both helpful and harmful as a coping strategy?
Distraction can be a safe, temporary tool when used intentionally to manage overwhelming feelings.
Safe distraction: engaging with hobbies, talking with a friend about something else, watching an episode of a show, etc
It can become unsafe if you distract yourself with dangerous behaviors (substance use) or continuously avoid processing on the feelings experiences
Name 3 examples of risky situations that may not feel risky in the moment, but actually carry hidden risks
Agreeing to help someone as a favor when youre already overwhelemed
saying "im fine" when youre not
Agreeing to meet someone you don’t fully trust “just this once”
Ignoring your gut feeling that something is “off” about a situation or person
Choosing to “stay busy” to avoid thinking about painful emotions
Anything that may feel/seem okay in the moment but isnt