Coping Skills
Name one coping skill you can use when feeling stressed.
Deep breathing, music, walking, journaling, talking to support, etc.
Name one habit that can improve sleep.
Consistent bedtime, limiting screens, calming routine, etc.
What emotion is commonly described as covering sadness or fear?
What is Anger?
What is the most commonly reported ice cream flavor in the United States?
Vanilla
True or False: Recovery is always a straight line.
False.
This coping skill uses your five senses to help bring you back to the present moment.
What is grounding?
True or False: Self-care always involves relaxing.
False.
What communication skill involves fully listening without interrupting or planning your response?
What is active listening?
Most common Therapy Animal
Dogs
Name one warning sign that someone may be emotionally overwhelmed.
Isolation, irritability, fatigue, shutting down, etc.
What does the DBT acronym TIPP stand for? (Partial credit for 2 or more correct.)
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation.
What is one example of emotional self-care?
Journaling, therapy, expressing feelings, setting boundaries, etc.
What is one skill someone can use when feeling emotionally numb?
Exercise, change of temperature, progressive muscle relaxation
The neurotransmitter most associated with pleasure and reward is what?
Dopamine
What does relapse prevention mean?
Identifying triggers/warning signs and using supports and coping skills to prevent setbacks.
A person says, “Nothing helps when I’m upset, so I stop trying.” What cognitive distortion may be happening?
Hopelessness, all-or-nothing thinking, overgeneralization, helpless thinking, etc.
A person works constantly, skips meals, and rarely rests because they feel unproductive otherwise. What area of self-care is being neglected?
Physical self-care, emotional self-care, work-life balance, burnout prevention, etc.
A friend becomes defensive during an argument. What communication skill could help de-escalate the situation?
Validation, reflective listening, calm tone, I-statements, pausing, etc.
Which hormone is primarily responsible for the body’s stress response?
Cortisol
A person starts skipping meetings, isolating, and saying “I’m fine” when clearly struggling. Why might this be concerning?
Possible relapse warning signs, emotional decline, avoidance, increased risk behaviors, etc.
Describe a healthy coping plan someone could use during a panic attack.
Examples may include grounding, paced breathing, using supports, removing stimulation, positive self-talk, mindfulness, hydration, calming techniques, etc., with explanation.
A client says “I feel guilty whenever I prioritize myself.” What unhealthy belief might this reflect?
People-pleasing, low self-worth, fear of rejection, belief that self-care is selfish, etc.
Explain the difference between passive, aggressive, and assertive communication.
Passive avoids needs, aggressive violates others’ needs, assertive communicates respectfully and directly.
Which color is most commonly associated with calmness in color psychology?
Blue
Describe one way resilience can be built after a difficult life experience.
Therapy, support systems, meaning-making, coping skills, self-awareness, boundaries, etc., with explanation.