What Would You Do? (Coping Skills)
What is one coping skill you could use when you feel anxious?
Breath work, exercise, journaling, music, etc.
Turn this into an I-statement:
“You never listen to me!”
I feel upset when I'm not listening to because I feel like I don't matter. What I need is for you to look at me when I talk to you.
What are two things your body can do to show you are actively listening?
Eye contact, feet towards the person, nonverbals (head nodding), verbal indications (mhm, etc)
What does it mean to validate someone’s feelings?
Making the speaker feel understood and listened to.
What is a boundary?
A limit we set on something indicating how comfortable we are with something whether it is time, physical space, monetary, or material.
Name one breathing exercise that can calm your body.
Square breathing, count backwards from 10, etc.
You feel calm, warm, and comfortable around someone.
➡ What emotion might this be?
Safe, loved, comfortable, content, etc.
Why is it important to stop interrupting when someone is talking?
So we know the listener understands and gets the appropriate message the speaker intended to send.
A person says they are nervous about something.
What is a validating response?
I understand you're feeling nervous/scared/anxious about this.
“I feel frustrated when my things are used without asking.”
What skill is being used?
I statement
Name two coping skills someone could use when they feel overwhelmed.
Chunking, Pomodoro method, 5 minute beginning, etc.
Your heart beats fast and your brain keeps thinking “what if something bad happens?” What might this emotion be?
Anxiety, nervous
If someone says:
“I had a terrible day at school.”
What is a reflective listening response?
I'm hearing that school did not go well today and you feel terrible.
True or False:
Validating someone means you agree with everything they say.
FALSE (just means we are normalizing that their feelings are valid whether right or wrong or if we agree).
“I’m happy to help, but I can’t do it tonight.”
What skill is this?
Boundary Setting
Name one thing you could do if you feel anxious instead of freezing.
grounding exercise, physical movement, music, talking it out, chunking, journaling, 5 minute timed activity, pomodoro method.
You feel heavy, low energy, and like you want to cry or be alone.
➡ What emotion might this be?
Sadness, depression
If someone is talking and you are thinking about your response instead of listening, are you practicing active listening?
NO! (Listen to understand, not respond).
Fill in the validation:
“That makes sense that you would feel ______.”
Any emotion
“It sounds like you felt left out when that happened.”
What communication skill is this?
Reflective listening/active listening.
What is one healthy way to release stress from your body?
Physical movement, distraction, sensory (cold water on face, sour candy, etc.), singing, journaling, talking it out.
Name one way to talk about a problem without blaming someone.
I statements
Why can reflective listening help reduce arguments?
Both parties understand each other.
Why does validation help people calm down during conflict?
People feel heard and understood like they have a voice and it matters.
Someone makes a joke about you that hurts your feelings.
How could you respond with a boundary?
Create a boundary using I statements and emotional expression. Example: I feel hurt when things are said about me. What I need you to do is respect this boundary about saying negative things about me.