Coping
Skills
Skills
Name a coping skill that takes under 5 minutes
Examples, 4-7-8 Breathing
5-4-3-2-1 Grounding
Move your body, dance, walk, do jumping jacks
Temperature Change
Name one emotion people often avoid
Sadness, Anger, Fear, Shame, Grief, Loneliness, etc.
What's one sign you need a boundary?
Resentment,
Burnout,
Dread,
Feeling taken advantage of,
Irritability
What's one common holiday trigger?
Family
Loneliness
Money
Alcohol
Expectations
Grief
What's one kind thing you can say to yourself today?
I'm doing my best
This is hard
I'm allowed to rest
I showed up
I don't have to be perfect
Name a coping skill you can use in public
Examples:
Distraction
Physical Grounding (feet on floor or body scan)
Music
Stretch
Self-talk
What's one physical sign you're getting overwhelmed?
Tight chest, shallow breathing, jaw clenching, racing thoughts, numbness, restlessness
Name a healthy way to say no
No
I'm not able to.
That doesn't work for me.
I can't do that right now.
I'm choosing something else.
True or False
Triggers or cravings mean you're failing
False
Both are information, not failure
Progress, not ______
Perfection
Name a coping skill that doesn't require distraction
Engage your 5 senses
Journaling
Gratitude practice
Name your emotions
Self-compassion statements
Name one emotion that can exist alongside gratitude?
Sadness, Grief, Anxiety, Anger, Fear, Loneliness
What's one reason boundaries feel hard?
Guilt,
Fear of conflict
Fear of rejection
Trauma
Wanting approvall
Name one early warning sign of relapse or emotional overwhelm
Isolation
Irritability
Skipping meetings/groups
Avoidance
Cravings
Emotional Numbness
Name one way rest supports recovery
Reduces cravings
Improves mood
Improves judgment
Prevents burnout
Regulates Emotions
Name a coping skill for overwhelming emotions
Any grounding technique
Movement
Calling a healthy support
DBT skills
What's the difference between reacting and responding?
Reacting is automatic, fast, and emotion-driven.
Responding is intentional, thoughtful, and value driven.
What's the difference between a boundary and control?
Boundary = what I am willing to accept and what I will do if that isn't respected
Control = Trying to dictate another person's behavior, choices, or feelings usually through manipulation or force.
What helps reduce the intensity of a craving?
Pause
Distraction
Connection
Grounding
Riding the wave
What's one recovery myth that makes things harder?
I should be further along
I shouldn't feel this way
Strong people don't struggle
Relapse means failure
What's one coping skill people forget actually works?
Rest
Eating
Asking for Help
Boundaries
Leave a situation early
What is an emotion people label as bad that's actually useful?
Anger (Signals boundary needs)
Fear (Signals safety needs)
Sadness (Signals loss)
Anxiety (signals care needs)
Guilt (signals value needs)
Name one boundary you might need during the holidays
Limiting time
Leaving Early
Not discussing certain topics
Saying no to events
Taking Breaks
What's one thing you can do before a trigger hits?
Set Boundaries
Identify Supports
Practice Coping Skills
Limit Exposure
Adjust Expectations
What does meeting yourself where you're at mean?
Accepting your current capacity
Adjusting your expectations
Practicing self-compassion
Working with reality, not against it