What's a coping skill?
Name 3 healthy coping skills
Coping skills: aromatherapy, deep breathing, holding ice, using a fidget, listening to music, watching movies, walking, video games, meditation, prayer or spiritual practice, mindfulness, talking to someone, asking for help, taking a nap, writing stories or poetry, drawing, journaling, making a to-do list, doing a favorite sport or hobby, being in nature, exercise, yoga
Why do we need coping skills?
Because we are humans and life is hard sometimes
AKA: stressors in life cannot be fully avoided by anyone
True or False:
All coping skills are healthy coping skills.
False
Some coping skills can be harmful for your health (harming yourself or others, eating too many sweets, having too much screen time, substance abuse, etc.)
How could someone keep track of all of the coping skills that they like to use?
Make a list (on paper or online)
or
Make a coping skills toolbox where all of your supplies are in one place
Distraction is one type of coping strategy. You take your attention off of the stressor and put your attention on something else to take a break from distressing feelings
Name 1 coping skill for distraction that you can use here and 1 that you would use outside of the hospital.
The answers will be different for everyone.
Some ideas: write a letter, doodle/scribble, call someone, count backwards by 2s or by 5s, say the alphabet backwards, do something creative, take a walk, read a book, use a fidget, squeeze your hands, exercise, hold ice, watch a movie, listen to music, crossword puzzles, Sudoku, have a piece of gum or sour candy, have hot tea or ice water, play the "categories" game
Name 3 unhealthy coping behaviors
Some examples of unhealthy coping behaviors: avoiding other people, procrastination, negative self-talk, self-harm, overeating, substance/alcohol abuse, overworking, excessive sleeping, risky behaviors, gambling, aggression, excessive screen time
What is the definition of a stressor?
Anything that causes someone to be in a state of tension; can be people, places, things, situations, thoughts, or feelings
True or False:
What helps my friends/family cope with stress will help me too.
False
Everyone has different coping skills and strategies that work for them. Our preferences change over time and depending on our environment we may prefer different coping skills.
For example: Dancing to music is a helpful coping skill for Andy to use at home, but dancing to music at a social event makes him anxious
Which of the following strategies is in the self-soothing category of coping skills?
a.) ruminating (thinking about the same thing over and over)
b.) negative self-talk
c.) deep breathing
d.) ignoring the problem
c.) deep breathing
Demonstrate 1 coping skill.
Everyone else: guess which coping skill is being acted out
Some ideas: deep breathing, drawing, exercise, taking a walk, talking to someone you trust on the phone
What is a "skill" ?
Skill: the ability to use your knowledge effectively and readily. Skills come from learning.
Name 2 benefits of using healthy coping skills?
Promotes relaxation, promotes self-regulation (feeling calm, in control, and able to focus on the task at hand), helps to have a "clear mind" or reduce rumination, increases ability to create healthy relationships, increases positive decision making, increases ability to be in control of our lives, help us work through and process emotions and stressors, builds confidence, and can help a person attain inner peace
True or False:
We only need to use coping skills when we are struggling with negative or distressing emotions.
False.
Engaging in healthy and helpful coping skills when you are feeling okay/good can help you maintain these more positive feelings for longer
Name 4 coping skills that you can use while you are here in the hospital
Some ideas: deep breathing, drawing, coloring sheets, journaling, reading, exercise, yoga, meditation, prayer, aromatherapy, give yourself a foot or leg massage, make a to-do list, make a gratitude list, use a stress ball, play a game, work on a puzzle, write poetry, ask for support, talk to someone new, try a workbook (intro to CBT, tobacco alcohol and drug rehab, intro to DBT, anger & anxiety)
Name that coping skill:
The practice of __________ involves paying attention to the present moment in a non-judgmental way and uses some or all of the 5 senses.
Mindfulness
What does "coping" mean?
Coping: the efforts we make through thinking and behaviors to manage stressful situations and demands that we see as exceeding our resources.
Identify the difference between an internal stressor and an external stressor.
Or, identify an example for each one.
Stressors can be internal or external
- internal (negative thoughts, distressing feelings, pain)
- external (financial, work, or housing insecurity, lack of support, unhealthy family dynamics, being a caregiver, etc)
True or False:
If you use coping skills, it doesn't matter whether or not you get good quality sleep, eat a well-balanced diet, exercise on a regular basis, or take rest breaks.
False! All of these things are important parts of self-care in addition to using coping skills.
Mindfulness helps calm your body and mind. Anyone can practice mindfulness by focusing your full attention on the present moment and engaging some (or all) of your 5 senses.
Name 1 way to practice mindfulness.
Hint: think of a way to use at least 1 of your 5 senses
Some ways to help practice mindfulness: aromatherapy, have a mint, gum, sour candy, or chocolate, hold ice, rinse your face with cold water, take a warm or cold shower, deep breathing (4 square breathing or 4-7-8 breathing), 5-4-3-2-1 grounding technique, name 5 things in the room that are specific color, play the categories game, squeeze your hand, progressive muscle relaxation, listen to calming sounds or music, walking, exercising
Name that coping skill:
Think of a place you love, either that you have been to, or that you enjoy imagining yourself to be there. In your imagination, think of how it would feel to be in this place using the 5 senses.
For example: Patricia imagines the colors of the sunset on the beach, how the sand feels, the taste of saltwater, the smell of the ocean, and the feeling of wind on her back.
Visualization
When does a healthy coping skill become unhealthy?
When it damages your physical or emotional health. Or, when it starts to cause more harm than good in the long run.
For example: If the coping strategy used creates new problems that cause long-term harm (such as substance abuse, oversleeping, overeating) it is unhealthy
Or, if it is used to escape or avoid problems.
What should someone do when they try to use coping skills but it doesn't seem to help?
Try a different coping skill that you can rely on being usually helpful- (walking, deep breathing, going outside). Ask for help, call 988 crisis line, talk to someone for support, and/or talk to doctors and medical care team members for guidance in treatment.
When out of crisis mode: Think, write about, or talk to someone about what is important to you- your beliefs, values, and goals for your life. Identifying what motivates you can help you find coping skills that work for you.
True or False:
All people need to use coping skills for well-being.
This is true!
Everyone needs to have healthy ways to deal with stressors in their lives.
Sometimes we can fix the problem we're having and sometimes we can't.
What is the difference between problem-focused and emotion-focused coping?
Problem-focused coping: actively trying to solve the source of stress or change the situation. Tackling the problem head on. It can be helpful to have another person provide support. Problem-focused coping is only possible in situations that are changeable and that you have some control over.
Emotion-focused coping: using coping skills to manage your emotional response to a stressor that you don't have control over. We need to focus on taking care of our emotions and feelings when we can't directly fix the problem.
Name that coping skill:
Look at a photograph of a beautiful and calming scene (for example: fields, beaches, mountains), art, or nature. Focus all of your attention on what you are looking at.
Imagery