Coping Skills
Name a healthy coping skill that you use or want to start using.
- Reading
- Writing/Journaling
- Listening to music
- Talking to friends/family
- Taking a walk
- Deep breathing
Explain the difference between being "willful" and "willing"
Willfulness is close-minded, while willingness is open-minded. Willfulness accepts only one plan, while willingness considers many.
(Willfulness is the "clinical" term for "stubborn")
Explain what "ACCEPTS" are
The acronym ACCEPTS outlines seven techniques for distracting yourself from distressing emotions until they pass.
What are some "automatic negative thoughts" that you have?
"Nothing good ever happens"
"I'm no good"
"Nobody likes me"
Finish this statement:
Things that make me unique…..
Using a daily log to track symptoms, process events and reactions, and recognize patterns
Journaling
Give an example of a time when you were "willful"
Do you remember the heat example?
I need to turn the heat up to be comfortable. I have a solution to make me more comfortable. If I sit here and complain about how cold I am, , or use it as an excuse to not do my homework that’s willfulness.
What is an example of the technique "sensations"?
Sensations is finding safe physical sensations to distract you from distressing emotions.
Examples:
Hold an ice cube in your hand.
• Eat something sour or spicy.
• Take a cold shower
Reframe this thought: "I'm going to have a bad day today"
"Today may have some challenges, but I will overcome them and have a good day."
This is an example of "jumping to conclusions"
Finish this statement:
One positive thing I can tell myself when I feel disappointed…
This is a helpful alternative to engaging in self-harm
Holding Ice
Give an example of a time when you were "willing"
Ex. Open to other group member's suggestions
What is an example of "contributing"?
Contributing is doing something that allows you to focus on another person.
Examples:
• Ask a friend about their day.
• Make a gift for a loved one.
• Volunteer.
• Send a thoughtful card.
Replace a negative thought you have with a positive one
Finish this statement:
Something I really enjoy is….
A method of centering yourself in this moment using your senses
Grounding
What are examples of phrases we use when we are being "willful"
“Yes.. but..”
“That won’t work because xyc”
"No way"
What do the letters stand for in ACCEPTS?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
How can we challenge the negative thoughts we have?
We can ask:
"Can I genuinely control this?"
"What facts support this thought?"
"What evidence contradicts this thought?"
"What are some ways I have dealt with this before?"
What is your greatest strength?
draw this shape in your mind as you breath in for 4 counts, out for 4 counts
What is this coping skill?
Square Breathing
How can we go from being "willful" to "willing"?
First we have to observe that we are being willful!
Next we have to accept that we are being willful. Its ok to acknowledge that we are being willful.
We can ask: “What’s the threat?
Work on challenging our thoughts!
Explain what the "pushing away" technique is
Avoid a painful situation or block it from your mind using a technique such as imagery.
Examples:
• Try to delay harmful urges for one hour. If the urge doesn’t pass, put it off for another hour.
• Imagine putting your negative thoughts in a box, taping it shut, and putting it in the back of your closet.
Give an example of "catastrophizing" and how we can reframe the thought into something positive.
(Hint: this cognitive distortion is when we blow things out of proportion)
Catastrophizing thought: "There is a lot of traffic on my way to work, I'm never going to get there on time and I will lose my job."
Reframed thought: "I may be late, but I will get there safely, in the meantime, I can enjoy the radio."
Give us an example of a positive Self Talk Statement
Example:
"I am good enough"
"I love myself for who I am"
"I am proud of myself for even daring to try"