Coping Skills
What are coping skills?
Tools people use to help manage overwhelming thoughts, difficult emotions, or stressful situations.
What is the importance of lengthening your exhale?
It stimulates a relaxation or calming effect (parasympathetic NS)
What is mindfulness?
Paying attention to the present moment without judging or trying to change it.
Consequences refers to what of thoughts, emotions, and behaviors.
OUTCOMES
Which Staff member is planning to watch practical magic 2 this weekend?
Rene
Journaling, Painting, Listening to music etc.
Anything that requires anything outside of the mind/body
What is the name of the Nervous System that relaxes the body? Bonus points if you are able to identify the ________ nerve
Parasympathetic Nervous System
What is an example of passive mindfulness and active meditation?
Passive Meditation: Breathwork, Grounding, Meditating
Active Meditation: Journaling, Art, Writing poetry, drawing, exercise (Flow state)
What refers to the deliberate steps we take to change unhelpful patterns and create positive results.
Actions
Which staff member is decluttering their closet to sell clothes this weekend?
Blanca
What is an example of an internal coping skill?
Just requires your mind/body
What were the four breathworks taught this week?
1.)Box Breath
2.) Alternate Nostril Breath (Nodi Shodna)
3.) 3-part breath (Dhrgha Breath)
4.) Darth Vader Breath (Ujaii Breath)
What are the benefits of Mindfulness?
Decreased anxiety and depression
Improved memory and focus
Improved Resilience to Stress
Greater satisfaction in relationships
less overthinking or obsessing
improved ability to manage emotions
Addiction is a process that involves what 3 components.
1. Compulsion
2. A loss of control
3. Continued use despite negative consequences
What staff member is learning a musical instrument this weekend?
Marla - Sound Bowls
What are the categories of coping skill? Extra points if you can give an example of each category.
Physical - Exercise, Dancing, Gardening, Going for a walk.
Mindfulness - Grounding, Box Breathing, Meditation,
Guided Imagery, Visualization, Body Scanning
Emotional: Journaling, Writing a Letter, Letting yourself cry
Sensory: Create a temperature change
Bitter/Sour Candy, Essential Oils
Spiritual: Prayer, gratitude list, reading affrimations,
connecting with friends
Lead the class in a breathwork of your choice
**
What were the three types of meditations taught this week?
One word Meditation "Ang"
Breath Counting ("I'm breathing in, I'm breathing out one ....)
"Let Go"
5-4-3-2-1 Grounding Meditation
Silent Meditation
addiction involves obsessive thinking and _________.
Relapse
Which staff member's alma mater is UT and they are watching the UT game this weekend?
Kailyn
Jessica is anxious about her test. She is in the classroom and is not permitted to have any items with her for the exam and not permitted to leave the testing site. What type of coping skill can she use in this moment? What is an example of that type of coping skill?
Internal Coping
Meditation, Deep breathing, positive self-talk etc.
Johnny has trouble sleeping he is worried about a teacher meeting tomorrow morning. He starts to worry that the meeting will go poorly and his mind starts to race. Johnny then remembers that his therapist taught him to engage in alternate nostril breath when he had trouble sleeping, but he can't remember exactly how to do it. What are the steps to alternate nostril breath? Bonus points if you stand in front of the class and guide us.
**
Leslie has been feeling anxious and wants to practice more mindfulness. She asks her friend Ashley to teach her how to meditate. What will Ashley's response to her friend be?
**
what are some ways you can defuse triggers?
Thought Stopping
healthy coping skills
meditation
mindfulness
Which Staff Member is buying a dress for a wedding this weekend?
Val