Coping Skills
You’re feeling overwhelmed at work because of a looming deadline, and you’ve started to feel your anxiety rising. What coping skill could you use to calm yourself down and refocus?
Answer: What is deep breathing, taking a short break, or progressive muscle relaxation?
Your partner criticizes you for forgetting something important, and you immediately feel defensive. What communication skill could help you respond in a calm and assertive way?
Answer: What is using "I" statements or active listening?
Scenario: You feel yourself getting frustrated when things don’t go your way. What DBT skill could help you change your emotional state?
Answer: What is Opposite Action?
You need to make a decision about changing jobs, but you’re not sure what to do. What problem-solving approach could you use?
What is weighing the pros and cons?
You’re starting to feel burned out from juggling work, family, and personal commitments. What self-care strategy could help?
Answer: What is scheduling time for rest or relaxation?
You’ve had a tough day, and now you're at home feeling exhausted and emotionally drained. Instead of reaching for a drink, you decide to do something positive for yourself. What healthy coping skill could you use?
Answer: What is taking a bath, journaling, or calling a friend?
A friend keeps canceling plans at the last minute, and it's bothering you. How could you address this issue without being confrontational?
Answer: What is using DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate)?
Scenario: You wake up feeling sad and unmotivated for no clear reason. What skill could help you shift your mood?
Answer: What is engaging in a pleasurable activity or doing something active?
You’re having trouble managing your time between work, family, and personal responsibilities. What could you do to find a solution?
What is creating a schedule or prioritizing tasks?
You haven’t been taking care of your physical health, and it’s starting to impact your mood. What can you do to improve your well-being?
Answer: What is eating balanced meals, exercising, or sleeping better?
You notice you’re becoming more irritable and short-tempered with your loved ones. What skill could help you check in with your emotions before reacting?
Answer: What is mindfulness or emotion regulation?
You’re in a heated argument with a family member, and you can feel yourself becoming more agitated. What could you do to avoid saying something you’ll regret?
Answer: What is taking a time-out or pausing before responding?
You’re angry about an unfair situation at work, but you know that reacting aggressively won’t help. What can you do instead?
Answer: What is walking away to cool down or using radical acceptance?
You’ve run into a conflict with a friend and don’t know how to resolve it. What could you do to improve the situation?
Answer: What is open communication or finding a compromise?
You’ve been neglecting your hobbies, and now you’re feeling uninspired. What’s one way to practice self-care and re-engage in something enjoyable?
Answer: What is reconnecting with a hobby or creative activity?
You’ve been invited to a social event, but you're feeling anxious about being around people. What skill could you use to manage your social anxiety?
Answer: What is grounding techniques, positive self-talk, or gradual exposure?
You need to set a boundary with a coworker who keeps dumping their responsibilities on you. What skill could help you assert yourself clearly and respectfully?
Answer: What is assertive communication or boundary-setting?
You’re feeling overwhelmed by a mix of emotions, and it’s hard to make sense of them. What can you do to start managing these feelings?
What is journaling to identify and label your emotions or talking it out with a friend or therapist?
You’re faced with a tough decision about attending rehab for your substance use. You’re torn between wanting to get better and the fear of change. What decision-making strategy might help?
Answer: What is gathering information and talking it through with someone you trust?
You feel isolated and disconnected from others. What self-care step could you take to improve your sense of connection?
Answer: What is reaching out to a friend or joining a social group?
You’ve recently experienced a loss and are having difficulty managing your grief. How could you start to cope with these emotions in a healthy way?
Answer: What is reaching out for support, writing about your feelings, or attending a support group?
Someone gives you feedback at work, and it triggers feelings of insecurity. How could you respond to this feedback in a constructive way?
Answer: What is validating their perspective while expressing your own thoughts and emotions calmly?
You're feeling anxious about an upcoming event. What skill can you use to reduce the intensity of your anxiety before the event?
What is checking the facts or using distress tolerance skills?
You’ve encountered an obstacle in your recovery, and you feel stuck. What can you do to move forward?
Answer: What is reassessing your goals and breaking the problem into smaller, manageable steps?
You’re constantly saying yes to everyone’s requests, and it’s draining your energy. What self-care practice could help you protect your time and energy?
Answer: What is learning to say no or setting boundaries?