Show:
Individual Coping Skills
Group Coping Skills
True or False
General Coping Skills
Humor
100
How can participating in leisure activities be used as a coping skill?
Participating in leisure activities provides an opportunity to have fun, relax, and socialize with peers.
100
How can talking to a family member be used as a coping skill?
Talking to someone about your problems/stressors allows you to express your emotions and feelings and get everything out in the open rather than bottling it up.
100

What is the DBT skill radical acceptance?

Radical acceptance means accepting something fully, mentally and emotionally, without judgment. It does not require liking or approving of something. It means only that the facts are accepted as reality. Radical acceptance lets you put energy toward coping with a situation, rather than trying to avoid or deny it.

100

What is mindfulness coping skill?

Mindfulness meditation, mindfulness walk, body scan, five senses

100
What can you catch, but not throw?
A cold
200
How can listening to music be used a coping skill?
Listening to music can be relaxing and can help take your mind off of stressors.
200
How can helping another person be used as a coping skill.
Helping others can improve our mood and make us feel good about ourselves.
200

What is delayed gratification?


the ability to resist the temptation of an immediate reward in favor of a more desirable, but later, reward. It's about prioritizing long-term goals and satisfaction over short-term impulses.

200

What is mindfulness?

Mindfulness means paying attention to the present moment, without judging or trying to change it. This involves observing your thoughts, feelings, and sensations without getting caught up in them.

200

What does the DBT skill STOP stand for?

Stop, 

Take A Step Back, 

Observe, 

Proceed Mindfully

300

How can exercising be a healthy as a coping skill?

Exercising increases your energy and mood, focus, self-esteem and releases feel good endorphins into your brain. It also decreases your stress, depression, and chance of heart attack or other health conditions

300
How can going for a walk with a friend be used as a coping skill?
Not only is walking good exercise, but doing this activity with a friend provides an opportunity to talk about your stessors and improve your overall mood.
300

Emotions are temporary

TRUE

300

Name one stressor and a skill to use to cope with it

..............

300
What goes around the world but stays in a corner?
A stamp
400

How can creating art be used as a coping skill?

Art can be used as a way to express your emotions/feelings.

400
How can socializing with others be used as a coping skill?
Socializing with others decreases feelings of loneliness and stress, and increases feelings of enjoyment and happiness.
400
All stress is bad stress.
FALSE
400

Name 3 positive coping skills.

exercise, art activities, talking to a friend, participating in leisure, and many more!

400

Give an example of challenging a negative thought.

Is there substantial evidence for my thought?Is there evidence contrary to my thought?

What would a friend think about this situation?

Am I interpreting this situation without all the evidence?

Will this matter a year from now? 2 years?


500

What does DBT skill TIPP stand for?

Temperature 

Intensive exercise

Paced Breathing 

Progressive Muscle Relaxation

500

What does the DBT skill ACCEPTS stand for?


1. Activities  
2. Contributing 
3. Comparisons 
4. Emotions 
5. Pushing away 
6. Thoughts 
7. Sensations 

500

What does DBT skill DEAR MAN stand for? 

Describe Clearly and concisely describe the facts of the situation, without any judgment. 

Express Use “I” statements to express your emotions. 

Assert Clearly state what you want or need. Be specific when giving instructions or making requests. 

Reinforce Reward the other person if they respond well to you. Smiling, saying “thank you”, and other kind gestures work well as reinforcement. 

Mindfulness Being mindful of your goal means not getting sidetracked or distracted by other issues. 

Appear confident Use body language to show confidence, even if you don’t feel it. Stand up straight, make appropriate eye contact, speak clearly, and avoid fidgeting. 

Negotiate Know the limits of what you are willing to accept, but be willing to compromise within them

500

What is Progressive Muscle Relaxation?

1. Sit or lie down in a comfortable position. 

2. Tense the muscles in your feet for 5 seconds. 

3. Slowly relax these muscles as you say the word “relax.” 

4. Repeat these steps with your calves, thighs, mid-section, back, chest, arms, and face.

500

What is in my control?

DBT ACCEPTS 1. Do an activity that requires thought and concentration. • Read a book. • Write in a journal. 2. Do something that allows you to focus on another 3. Put your situation in perspective by comparing it to something more distressing. • Think of a time when you were in more distress/realize how things are not as bad right now. 4. Do something to create a new emotion that will compete with your distressing emotion. • Sad? happy movie. • Anxious? deep breathing. 5. Avoid a painful situation or block it from your mind using a technique such as imagery. • delay harmful urges for one hour. If the urge doesn’t pass, put it off • Imagine putting your negative thoughts in a box, taping it shut, and putting it in the back of your closet. 6. Use a mental strategy or an activity to shift your thoughts to something neutral. • “A,” name objects around you that start with each letter of the alphabet. • Count a specific object around you (e.g. bricks, trees…) • Sing a song out loud or recite it in your head. 7. Find safe physical sensations to distract you from distressing emotions. • Hold an ice cube in your hand. • Eat something sour or spicy. • Take a cold shower