Coping Skills
What is a coping skill?
An effective way to deal with uncomfortable emotions or situations
Breathe
Follow along ->
Take slow deep breathes
In for 3 seconds out for 7 seconds
In 1....2.....3
Out 1....2.....3....4......5
In 1....2....3
Out 1....2.....3....4......5
In 1....2....3
Out 1....2.....3....4......5
Give an example of a coping skill you would use to distract yourself
Playing a game, going for a walk, reading, watching a movie, etc.
True or False: Coping skills are used to avoid problems in our lives
False
Coping skills help us work through problems in a healthy way
What coping skill can you use when you are getting frustrated?
talk to someone, go for walk, deep breathing, meditation, etc.... (person specific)
Name 3 healthy coping skills
Read a Book, Writing/Drawing/Painting, Listening to Music, Spending Time with Friends/Family, Go for a Walk, Deep Breathing, Meditation, talking to someone you trust, Journaling
Name a coping skill that involves your senses?
5-4-3-2-1, Rainbow grounding, Colors, PMR, etc...
Great! Let's practice
Give an example of a self-soothing coping skill
Listening to music, deep breathing, meditation, crossing the midline (hugging yourself), affirmations etc.
True or False: Coping skills help you focus on important things in your life
True
When we cope with problems and our emotions, it helps us think more clearly and tackle them better
What is a positive coping skill that you have tried that has been helpful?
Any! Examples: going for a walk, deep breathe, call a friend, use TIPP skills
Define "unhealthy coping skills"
Coping skills that are unhealthy or harmful to you or others, and/or keep you from effectively addressing your needs
Name a coping skill that involves moving your body?
Exercise, going for a walk, stretching, etc...
Great! Let's practice
Give an example of a mindfulness coping skill
5-4-3-2-1 ground technique, deep breathing, meditation, body scan, etc...
True or False: Every coping skill is healthy
False
Some ways we learn to cope are not healthy (e.g., like fighting, substance use, avoidance)
What would you do if you were feeling overwhelmed in a public space?
Any response. Deep breathe, go for a walk, practice visualization
You get into a fight with your friend, but instead of yelling because you are upset, you walk away. What type of coping skill is this?
Taking a break
Name a type of deep breathing?
Box Breathing, Figure Eight Breathing, 7-11 breathing, etc...
Great let's practice!
Give an example of when you used a coping skill recently?
Any
True or False: Coping skills are something everyone is born knowing how to do
False
Coping skills are learned throughout our lives
What can I do at home when I feel sad, worried or frustrated?
use your coping skills! Name 2
Which of the coping skills below are unhealthy:
Getting fresh air
Talking to a trusted friend/adult
Exercising
Yelling at someone
- Yelling at someone
What coping skill involves focusing the mind to achieve a state of calm and clarity?
Meditation
Let's practice
Name three coping skills you can do at home
Mindfulness activities (deep breathing, yoga), listen to music, positive-self talk, grounding techniques (5-4-3-2-1 and rainbow), have fun, talk to someone
True or False:
You have to practice coping skills when you are calm so that they work
True
You have to practice when you're calm. Practicing when you're calm will help create patterns. If coping skills are not practiced, they are unlikely to help when you are experiencing strong thoughts or emotions
What can I do when I keep getting interrupted in a group setting?
Using my coping skills. Name 2