Coping Skills Basics
What is a coping skill?
Thoughts, behaviors, and/or actions used to manage stress, uncomfortable emotions, or difficult situations.
Breathing technique involves inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.
Box Breathing.
True or False: thoughts, behaviors, and feelings are all connected.
True. Altering one can create a change in the others.
Name one person you can go to for support.
Friend, family member, worker, and so on.
This habit can help to regulate mood and energy.
Sleep.
Name one healthy coping skill.
Going for a walk, listening to music, talking to someone, exercising. There are several health coping skills.
Name a grounding technique which uses your senses.
5-4-3-2-1 technique. There are alternative versions of this as well.
Name a way to challenge negative thoughts.
Look for evidence, reframe and ask "is this realistic?".
True or False: Asking for help is a sign of weakness.
False. Asking for help demonstrates courage and a willingness to grow.
Name a physical activity that helps mental health.
True or False: All coping skills are healthy.
False. Unhealthy coping skills may provide short-term relief, but may cause long-term, negative consequences.
Tightening and relaxing muscle groups.
Progressive muscle relaxation.
Being aware of your thoughts without judging them.
Mindfulness.
What is one way to build a support system?
Reach out to people in your life, join local groups or clubs, connect with people regularly.
This involves planning your day to reduce stress.
Having a routine and utilizing time management techniques.
When is the best time to practice coping skills?
Before, during, and after stressful situations (not just in a crisis). Coping skills can be used to maintain positive mental health.
Why are grounding techniques helpful?
Brings you back to the present moment and focuses on reducing negative or distressing emotions.
What is the difference between a thought and a feeling?
Thoughts are ideas in your mind, and feelings are emotional experiences (thoughts are your perception, and feelings are your response to the perception).
Why is positive social support important?
Social support improves overall health, can help to manage stress, and can enhance quality of life.
What is one thing you can do to start your day positively?
Drinking water, stretching, setting an intention, deep breathing. Many answers can be accepted.
What is a sign a coping skill is not working for you?
Name a place (real or imagined) you can visualize to feel calm.
Any calming place (beach, cozy room, forest, and so on).
Give an example of a balanced thought.
"This is hard, but I can handle it". There may be several possible responses to this question.
What is one barrier that makes it hard to ask for help?
Stigma, fear of judgement, not knowing who to ask, previous negative experiences, etc.
Why is it important to take breaks throughout the day?
Helps prevent burnout, improves focus, reduces stress.