Know Your Coping Skills
What is a coping skill?
Something you can do to help manage stress, difficult emotions, or challenging situations.
Name one way to help your body relax.
Deep breathing, stretching, walking, listening to calming music, taking a break, etc.
What is one thing you can do when your thoughts feel overwhelming?
Take a break, write them down, talk to someone, practice grounding, take slow breaths, or focus on one thing at a time.
Name one healthy way to express a strong emotion.
Talk to someone, journal, draw, exercise, take a break, cry, listen to music, or use words to describe the feeling.
Name one everyday situation that can cause stress.
Being late, transportation problems, work or school, disagreements, appointments, money, technology problems, changes in plans, etc.
True or False: Everyone uses the same coping skills.
False. Different strategies work for different people and situations.
What is deep breathing?
Slowly breathing in and out in a controlled way, often making the exhale longer than the inhale.
What does it mean to “challenge” an unhelpful thought?
To stop and examine whether the thought is completely accurate, consider other possibilities, and look for evidence.
What is one sign that you may be becoming frustrated?
Racing heart, tense muscles, feeling hot, raising your voice, rapid thoughts, clenched fists, restlessness, or wanting to leave.
What is one thing you can control when a situation doesn't go as planned?
Your response, your actions, your communication, or what you choose to do next.
Name three different coping skills.
Deep breathing, listening to music, taking a walk, talking to someone, journaling, drawing, grounding, taking a break, exercising, stretching, etc.
Name two activities that can help release physical tension.
Stretching, walking, exercise, shaking out your hands, progressive muscle relaxation, dancing, etc.
What is a helpful question you can ask yourself when you're making an assumption?
“Do I know this for sure?” “What evidence do I have?” “Could there be another explanation?”
What is the difference between reacting and responding?
Reacting is often immediate and driven by emotion. Responding involves pausing and choosing how you want to handle the situation.
What is one reason taking a break can help during a stressful situation?
It can give you time to calm your body and emotions so you can think more clearly before deciding what to do.
What makes a coping skill healthy or helpful?
It helps you manage stress or emotions without creating additional problems or harming yourself or others.
Name a coping skill that uses your five senses.
Grounding. For example, noticing things you can see, hear, feel, smell, and taste.
Give an example of turning an unhelpful thought into a more balanced thought.
Unhelpful: “Everything is going wrong.”
Balanced: “I'm having a difficult day, but I can handle one problem at a time.”
Name three strategies someone could use when their frustration is building.
Take a break, breathe slowly, count, walk away temporarily, talk to someone, identify what is controllable, use grounding, or break the problem into smaller steps.
What does it mean to break a stressful problem into smaller steps?
Instead of trying to solve everything at once, identify one manageable action you can take first.
A coping skill works for your friend but doesn't work for you. What should you do?
Try a different strategy. Coping skills are personal, and it can take some trial and error to find what works for you.
You notice your heart is racing, your muscles are tense, and you're breathing quickly. Name two things you could do to help your body calm down.
Slow breathing, grounding, taking a break, stretching, sitting somewhere quiet, drinking water, or using another calming strategy.
You think, “They didn't text me back, so they must be mad at me.” What could you do before deciding that this thought is true?
Pause and consider other explanations. They could be busy, driving, sleeping, working, or simply haven't seen the message.
You are extremely frustrated and want to say something you might regret. What could you do before responding?
Pause, take a few breaths, step away, give yourself time to cool down, and return to the conversation when you are ready to communicate.
Your entire plan for the day changes unexpectedly. Describe at least three coping strategies you could use.
Pause and breathe, acknowledge the frustration, identify what you can control, make a new plan, ask for help, take a short break, use positive/self-compassionate self-talk, or focus on one step at a time.