Distraction Skills
Explain what distraction strategies are.
Distraction strategies are ways of "changing the channel" in your head, or ways of getting your mind off of what is bothering you for a brief period of time?
Explain what self-soothing strategies are.
Self-soothing strategies are ways of physically calming down our body through our senses.
Explain what communication strategies are.
Communication strategies are ways of expressing what we are thinking or feeling, or what we need.
Explain what cognitive strategies are.
Cognitive strategies are thinking strategies that help manage our emotions and behaviors in healthy ways.
True or false: all coping strategies are helpful for everyone.
False: some coping skills work well for some people, but are less helpful for others. It's important to find what works best for you!
Name a distraction strategy that is most helpful at home.
What is watching TV, playing video games, playing a board game, playing with a sibling or pet, taking a walk, doing a sport, crafting, cooking?
Name a self-soothing strategy that is most helpful at home.
Self-soothing strategies most helpful at home include deep breathing (maybe with a candle or scented lotion), taking a shower or bath, getting a drink or snack.
Name a communication strategy that is most helpful at home.
Talking with a caregiver, sibling, or pet, journaling, or creatively expressing thoughts and emotions, screaming into a pillow, crying it out.
What are two questions to ask yourself about thoughts bringing out intense feelings?
1) Is it real?
2) Is it helpful?
If not, what would be more helpful or realistic?
True or false: it is important to practice your coping skills often, even when you're calm.
True: the more you practice, especially when you're calm, will help you use your skills when you're upset.
Name a distraction strategy most helpful at school.
What is coloring or drawing, taking a walk in the hall, going to the bathroom, playing with a friend?
Name a self-soothing strategy most helpful at school.
Getting a drink of water or a snack, taking deep breaths, practicing mindfulness.
Name a communication strategy most helpful at school.
Talking to a teacher, counselor, or other trusted adult, talking to a trusted friend, doodling, drawing.
What is it called when you are looking for the evidence in support of or against a specific thought?
Cognitive challenging (What evidence do I have to support this? What evidence makes this false?)
What is the difference between healthy and unhealthy coping strategies?
Under which circumstances are distraction strategies most helpful?
Distraction strategies are most helpful when the mind needs to be focused elsewhere for a contained period of time (like getting a shot at the doctor).
Under which circumstances are self-soothing strategies most helpful?
Self-soothing strategies can be most helpful when our body feels agitated or out-of-control. For instance, in moments of intense fear or panic, self-soothing would directly calm the body and brain.
Under which circumstances can communication strategies be most helpful?
Communication is most helpful when trusted others are available to help you, and most especially, when your individual strategies don't seem to be helping.
Describe a happy memory or happy place that you can turn to in your mind. How does this help you?
This allows your body to calm by focusing on a calm memory or imaginary place.
True or false: you only need 1-2 coping skills in your tool belt.
False: having many skills is most helpful, so if one does not feel helpful, you can try others!
How can distraction actually be harmful?
Distraction, when done a lot, can lead to avoidance. It doesn't actually solve the problem.
Provide examples of 3 self-soothing strategies, and demonstrate another skill.
1) Mindfulness through the 5 senses
2) Getting a drink or snack
3) Pizza breaths
4) Humming
5) Using a weighted blanket or stuffy
How can communication strategies become unhealthy?
When they involve aggression (yelling, swearing, threats), when they accuse someone else with no personal accountability
True or false: with unhelpful thoughts, I need to repeatedly tell myself to stop thinking about it to stop the thought.
False: a better strategy would be to picture the thought floating away, like a balloon, and then direct your attention to another thought instead.
What coping skill do you think is most helpful for you at home and at school? Why?
Depends based on personal preference :)