Name 3 healthy coping skills.
- Read a Book
- Writing/Drawing/Painting
- Listening to Music
- Spending Time with Friends/Family
- Go for a Walk
- Deep Breathing
- Meditation
Name one example of an unhealthy coping skill.
- Avoiding Help
- Fighting
- Yelling at others
- Harming others or yourself
overthinking is a struggle sometimes..
let's just trust the process and stick to the original plan
that you set forth.
let's look at the following resource together..
Which of the following is a benefit of using healthy coping skills?
a.) they reduce stress
b.) they allow us to create better relationships
c.) they allow us to have a healthy mind and body
d.) all of the above
d.) all of the above
True or False:
Talking to others about problems in our lives is a healthy coping skill.
TRUE!
Talking to others allows us to share our emotions and problems so that we do not have to go through them alone.
How do you make seven an even number?
Take out the "S" in the word seven.
COGNITIVE BEHAVIORAL THERAPY
What are your CORE VALUES? These are your driving values; your motivation for getting up in the morning. They are transcendent values, in that they are always being worked toward. No "finish line", only betterment.
ABC model
(antecedent, behavior, consequence)
IDENTIFYING PATTERNS and reflecting in a neural, less emotionally charged manner.
joy is gathered... and happiness is cultivated.
compare the following dynamics...
there are things in my control and outside of my control.
I will show you what is controllable and not controllable:
the weather
coworkers..
my breath
staying in the same situation
other's actions
my career dreams
peer pressure
being loved by another person
making decisions
deciding to smile when it is hard to
accepting love
giving love
communicating how I feel to another person
Which of the coping skills below are unhealthy.
- Getting Fresh Air
- Talking to a Trusted Friend/Adult
- Destroying Property
- Hair pulling and eating it
- Exercising
- Playing Sports
- Taking Feelings Out on Others
- Yelling at someone you don't like
Name two unhealthy coping skills.
- indulging in preferred activity
- Sleeping too Much
- Eating too Much
- Avoiding the Problem
- Denial of the problem or MINIMIZING the issue
What are some benefits that you have experienced from using healthy coping skills?
- Feeling more relaxed
- Having a clear mind to help solve your problems
- Creating healthy relationships with others
- Being able to think about your response to a situation
True or False:
Every coping skill is healthy.
FALSE!
Some ways that we learn to cope are not healthy for us! (ex: fighting, eating too much, running from problems, etc.)
Why are ghosts bad liars?
Because you can see right through them!
BEHAVIORAL REVERSAL
(AKA habit reversal)
consider this phrase...
As you know, that person is just another person in the crowd of humanity, just like you.
Can you treat yourself with that same love and attention, as you do the friend you love?
of course you can.
who are these people, and what do they mean to you?
please explain:
What is more stressful, asking customers to move to a different line, or learning a new function at work?
Caroline is nurturing toward me, she nurtures me by..
what would be your dream position at your current workplace?
what if they said that you got your dream job, but you have to ...
start your day at 7:30am. would you still take it?
"i blew off entire careers because i had to wake up early." - comedian
true/false
peer pressure is really difficult for me. I want others to like me, and i'm especially vulnerable when i feel sad.
When it comes to honesty, it is what I love about Kenneth.
I feel emotionally and financially secure.
when i was working on a show and doing classes, it kept me busy and i was being supported by matt, who was also busy and stressed. it was not good for either of us.
I feel like I am more able to assert myself than I had in the past.
if i get too serious and worry too much, it is harder for me to laugh and experience joy in life. maybe I'm afraid of experiencing joy.
I feel that laughter is a special gift, and it helps me get through difficult times.
When I hear the term "dare to dream", it makes me feel hopeful.
I find myself daydreaming from time to time. And it bugs me.
I procrastinate a lot because I am fatigued and lack the motivation after working a long day.
With regard to my procrastinating, I am really just making excuses because I am depressed. It is more of a mental fatigue than it is a physical one.
I can move out of my mental fatigue by having an answer for my negative thought patterns... thereby having a different relationship to the issue and having it control less of my life.
I cling to theatre and the cinema for both security and escape.
I hate myself when I get too people pleasing.
misunderstanding in my relationship has greatly hurt me, and I don't know if I can move on from it.
Things out of my control scare me and stop me from doing things within my control.
When I believe in myself, my problems are perceived as smaller. they are also more manageable.
Healthy coping skills help us:
a.) Deal with stressors in our lives
b.) Work through our emotions and problems
c.) Process our thoughts and emotions
d.) All of the above
d.) All of the above
Using healthy coping skills allow us to take a minute and process what is happening with our emotions, stressors, thoughts, and problems.
How can unhealthy coping skills negatively affect our lives?
Unhealthy Coping Skill: Hurt Ourselves, Hurt Others, Creates Problems, Lost Friendships
Exercise is a great coping skill that is good for your mind, body, and ____ .
Soul
Exercise helps you stay healthy mentally, physically, and spiritually.
True or False:
Coping skills are used to avoid problems in our lives.
FALSE!
Coping skills help us work through our problems and emotions. You do not want to avoid these! Avoiding is considered an unhealthy coping skill.
How do you make fruit punch?
Give it a boxing lesson.
ACCEPTANCE
I can't control the weather.
I can't control how other's feel about me- and even if I was perfect, not everyone is going to like me.
I can control what I think and feel about something or someone, and I can control my actions. I can choose to continue feeling sad- which will lead to misery. Or I can choose to throw the monkeywrench in the circuit and move towards things I like that make me feel better.
How is this sentence motivating? What does it ask you to do?
what comes to mind when you read this:
basketball and football games
vacation to florida and georgia
When there are lots of people in line, and I am being stretched a few different ways
Describe mindfulness. Is it a coping skill?
Mindfulness is when you center yourself in the present moment. It can be done through meditation, relaxation exercises, or just simply slowing down and taking notice of things that are currently around you.
Yes, it is a coping skill!
John has a lot of stress from school. When he gets home, he gets easily agitated with his younger brother who asks him "what is wrong." He gets so anxious, in fact, from this incessant question that he yells at his brother to get his frustration out.
Is this a healthy coping skill and why or why not?
No!
Talking with someone is a great coping skill. However, yelling is unhealthy and it may cause issues in our relationships.
What coping skills can be used to reduce stress? Name three that you would LIKE to do, but haven't done... either ever or at all.
- meditation
- talking with someone
- breathing exercises
- exercise
- mindfulness
- yoga
True or False:
Coping skills help you focus on the important things in your life.
TRUE!
When we can cope with problems in our lives, it is easier to focus on everything else that is important to us!
What do you call two witches that live together?
Broommates!
NARRATIVE THERAPY
A great way to dissociate oneself, and find deeper meaning and change.
Which of these are good takeaways when it comes to your anxiety:
deep breathing (block breathing)
for social anxiety, keep your hands occupied- drink a glass of water.
for social anxiety, know where you are and the exits.
for social anxiety, go with someone that you can trust
for preparation anxiety, use creative visualization and imagine that you are going through the situation. say aloud the things that are bothering you.
recognize that it's ok to not talk all the time- especially at a party where other people are talking. some people like to talk about themselves. it's ok.
what of the following helps you to overcome the heartbreak:
walking away..
deep breathing
exercise
please fill in the blank..
Some of the difficult things in my life related to my personal life include _____ and ___________.
The following coping skills that I use to reduce stress include: _____________ ______________ and __________________________
Name three things that you can journal about.
- Your Feelings (sad, happy, mad, motivated, etc.)
- Thoughts
- Favorite Activities
- Goals
- Future Events
Charlene gets in to a fight with her mom. She decides to leave the situation and go for a walk. Is this a healthy coping skill?
Yes!
Going on a walk and leaving the situation is a great way to reduce stress and calm down.
What do coping skills help us with?
Coping skills help us work through and process our emotions so that we can reduce the effect that stressors have on our lives.
True or False:
Coping skills are not important to your well-being.
FALSE!
Coping skills create a sense of calmness, confidence, and inner-peace. They are important for your overall health.
What do you call a wizard from outer space that can fly?
A flying sorcerer!
SUPPORTS
what are some organizational supports you can go to?
consider the following:
the mentionable becomes manageable
what comes to mind when you see this...
daily double...
let's look at the following words.. what word do
you think reflects you the most?
what word is a virtue you feel you need to work on the most?
achievement
compassion
collaboration
efficiency (too much task switching)
financial stability
growth
integrity
learning
legacy
safety
serenity
wellbeing
what is the doubting mind? how do we get rid of it?
why do we turn to the easiest way out?
what is something that you do that is a benefit to your life?
it is easier for me to accept defeat
daily double
if you could change one thing about your past, it would be..
listening or hearing what's best?
when she had different issues wrong with her
i didn't take them as serious as they really were.
So let's start this thing.. I will say a word aloud, and you share a word back, including any images or feelings.
trust
faith
lifestyle
mood swings
support
getting in my own way
confidence
overthinking/what-if-ing
career questions
placating/people pleasing