What can you do?
Sometimes when you are upset, you may feel like leaving the situation (such as the classroom or family therapy). What else can you do?
Ask for a break, use a fidget, practice a breathing technique, etc.
What is one example of a social coping skill?
texting, venting to a friend, doing a group activity, playing a board game with my family, etc.
This coping skill involves writing down my thoughts, feelings, and/or things that happened that day.
journaling
deep breathing, walking away, grounding, drinking water, etc.
The same coping skills work for everyone.
False
You were feeling so tired all day, but now that it's time for bed, you can't fall asleep. What is something you can do to help yourself relax?
meditation, deep breathing, use a weighted blanket, use calming scents such as lavender, etc.
What is one way you can calm down if you are feeling fidgety?
take a break, go for a walk, do some wall pushups, etc.
This coping skill involves occupying our body, usually our hands, with something to do so that our mind can better focus on what's going on around us. It can also help our body stay more still.
using a fidget
What are two emotions that can be managed by using a coping skill?
anger, sadness, frustration, anxiety, etc.
It is okay to feel angry, sad, frustrated, etc. but what is important is how we handle these feelings.
True
You had a hard day at school and are looking forward to coming home and playing video games. When you get home, your parent tells you to clean your room. You immediately get upset, yell, and slam your door. What could you have done instead?
asked for a break, take a deep breath, ask to talk about your day, take space, put on music, etc.
What are two coping skills that don't work for you but might work for others?
Mindfulness, breathing, walking away, drawing, working out, etc.
This is a coping technique that I can use to help me get some time away from someone/something that is causing me stress and allows me to enjoy the sunshine and fresh air.
take a walk outside
What benefits can happen when using positive coping skills?
Feel more relaxed, have a clearer mind to solve problems, being able to think about a response to a situation, etc.
It might take time to figure out what coping skills work for you and you might have to try lots of different ways first.
True
Your math homework looks really hard and you have the urge to throw it away. Instead you can, _____.
Remind yourself you can do it, ask an adult for help, ask a friend for help, take it one question at a time.
You are feeling stressed and more anxious than usual. Who/what are 3 people or places you can go to for help?
family member, individual therapist, milieu staff, outreach worker, friend, etc.
What is a coping skill that involves moving your body and getting your heart rate up?
exercise, yoga, swimming, etc
What can you do if you try a coping skill and you're still feeling upset?
try a different one, ask for help, etc.
I only need to practice my coping skills when I am feeling upset or agitated.
False! Coping skills are like muscle memory. If we practice them when we are feeling good, they will be easier to use when we need them.
Someone at school says something that makes you mad. What can you do to calm yourself down before you act on your anger?
take a deep breath, picture a stop sign in your head, walk away, take a sip of water, etc.
What are 2 things you can add to your environment (bedroom, home, classroom, etc.) to help you manage stress?
soothing lighting, fidgets, sound machine, wall decor, etc.
This coping skill involves tightening and relaxing different muscle groups in your body one at a time in order to release tension and relax your body.
Progressive muscle relaxation
If a coping skill that previously worked for you stops working, what can you do?
talk to your clinician/therapist/support person, try something new, take a break from that strategy and try it again later, etc.
We use coping skills to avoid our problems.
False
Coping skills are tools that can help us work through our problems and emotions.