Coping Skills
This technique involves breathing in for 4, holding for 4, and breathing out for 4.
What is box breathing (or square breathing)?
In a healthy relationship, both people feel safe, respected, and able to be this.
What is themselves (or authentic, honest)?
This type of communication is when you express your needs clearly and respectfully without being aggressive or passive.
What is assertive communication?
The first step in solving a problem is doing this—figuring out exactly what the problem is.
What is identifying (or defining) the problem?
A goal that is specific, measurable, achievable, relevant, and time-bound is called this.
What is a SMART goal?
This coping skill involves moving your body and can release endorphins to improve your mood.
What is exercise or physical activity?
This is when someone tries to control who you talk to, what you wear, or makes you feel guilty for spending time with others.
What is a controlling or unhealthy relationship (or red flag)?
When you say "yes" to something you don't want to do because you're afraid of disappointing someone, you're struggling with this.
What is setting boundaries (or saying no, or people-pleasing)?
After identifying a problem, you should brainstorm these—different ways you might solve it.
What are options (or solutions, or alternatives)?
This is a short-term goal you can complete in less than a month.
(Examples: finish a school project, save $50, learn a new recipe, practice a skill 3x/week, reach out to a friend)
When you're overwhelmed, using this skill means focusing only on things you can see, touch, hear, smell, and taste right now.
What is grounding (or the 5-4-3-2-1 technique)?
In a friendship, this means you can disagree or have different opinions without the relationship ending.
What is healthy conflict (or respect for differences, or conflict resolution)?
This communication style includes using "I feel..." statements instead of "You always..." statements.
What is using "I" statements?
This problem-solving mistake happens when you assume the worst possible outcome will happen without considering other possibilities.
What is catastrophizing (or negative thinking, or jumping to conclusions)?
When working toward a goal, this means breaking it into smaller, manageable steps instead of trying to do everything at once.
What is chunking (or breaking it down, or creating action steps)?
This unhealthy coping skill might feel good temporarily but can lead to health problems, addiction, or worse mental health.
What is substance use (or vaping, drinking, drugs)?
Name two green flags—signs that a relationship (friendship or romantic) is healthy.
(Examples: mutual respect, good communication, trust, support, honesty, healthy boundaries, shared decision-making, they apologize when wrong)
Give an example of a healthy boundary you could set with a parent, friend, or sibling.
(Examples: "I need alone time after school before talking"; "Please don't go through my phone"; "I can't text back immediately, but I'll respond when I can"; "I don't want to talk about my grades with extended family")
You have three tests, a project, and practice all in the same week. Walk through two problem-solving steps you'd use to handle this.
(Example steps: 1) Identify the problem—too much due at once; 2) Brainstorm options—make a schedule, ask for help, prioritize, talk to teachers about extensions; 3) Weigh pros/cons; 4) Make a plan; 5) Try it and adjust)
Name one short-term goal (within 6 months) and one life skill you'd need to achieve it.
(Example: Short-term goal—get a part-time job; Skill needed—communication, responsibility, time management, resilience)
Name three healthy coping skills you could use when you're angry but can't leave the situation (like during class or at dinner).
(Examples: deep breathing, counting to 10, positive self-talk, muscle relaxation, doodling, listening to calming music with headphones)
Your friend keeps borrowing money and never pays you back, but gets mad when you say no. Describe one way you could address this while protecting the relationship OR yourself.
(Examples: Use an "I" statement like "I feel uncomfortable lending money when it's not returned"; set a boundary like "I can't lend money anymore, but I'm still here for you in other ways"; decide if this friendship is healthy for you)
Your friend keeps venting to you for hours every night and it's affecting your sleep and mood. Create a boundary statement you could use that's both kind and firm.
(Example: "I care about you and want to support you, but I need to set a limit. Can we talk for 20 minutes, and then I need to take care of myself? Maybe we can also find you extra support like a counselor.")
Your friend group is pressuring you to do something you're uncomfortable with. Use a problem-solving framework to describe how you'd handle it.
(Should include: identify problem, consider options [say no assertively, suggest alternative, leave situation, talk to trusted adult], weigh consequences, choose action, reflect on outcome)
Describe one long-term goal you have (1+ years) and identify two potential obstacles and how you might overcome them.
(Example: Goal—graduate and go to college; Obstacles—money [apply for scholarships, work part-time], motivation [find accountability partner, connect goal to values]; Should show realistic thinking and problem-solving)