Coping Skills
Taking slow, deep breaths can help reduce this
Stress or anxiety
Anger is a bad emotion
False. Anger is a normal emotion; how we express it matters.
Adults generally benefit from around this many hours of sleep each night.
What is 7-9 hours
This communication style involves expressing needs respectfully while respecting others.
What is assertive communication
Is it more effective to focus on the circle of concern or the circle of control?
What is circle of control.
Bonus: Which emotions usually show up when we focus on the circle of concern? Which emotions usually show up when we focus on the circle of control?
This grounding technique uses your five senses to stay in the present
What is the 5-4-3-2-1 grounding technique or Senses Countdown
Self-care is only about spa days and relaxation
What is false. True self-care is building a life we don't need to escape from
Why is it important to identify emotions?
It helps us understand needs, communicate effectively, and choose healthy coping skills.
"I feel frustrated when plans change suddenly" is an example of this communication tool.
What is an "I" statement
Explain why increased self-awareness can sometimes feel uncomfortable before it becomes helpful.
Greater self-awareness may reveal painful emotions, unhealthy patterns, or unresolved issues. Although uncomfortable initially, it creates opportunities for growth, improved decision-making, and healthier coping.
Writing down thoughts and feelings is called this
What is journaling
A balanced thought is usually more helpful than an extremely negative or extremely positive thought
What is true
Name three common emotional triggers
Rejection, criticism, conflict, loneliness, feeling overwhelmed.
What is passive, aggressive and assertive
Bonus: What are the 2 types of communication?
Two people lose their jobs. One sees it as proof they are a failure, while the other sees it as a difficult setback and begins looking for opportunities. Which person is demonstrating resilience, and why?
The second person. Resilience involves adapting to challenges, learning from difficulties, and continuing to move forward despite setbacks.
A person notices their anxiety increasing before a doctor's appointment. Which coping skill would be most effective: avoidance, deep breathing, or repeatedly checking symptoms online? Explain why.
Deep breathing. It helps regulate the body's stress response, while avoidance and excessive reassurance-seeking may increase anxiety
A person identifies the trigger, notices physical symptoms of stress, and uses healthy coping skills, but still feels anxious. This means the coping skill has failed.
What is false. The goal of coping skills is often to manage emotions effectively, not necessarily eliminate them completely.
Challenging negative thoughts is a skill often used in this therapy approach.
What is Cognitive Behavioral Therapy (CBT
During a disagreement, someone says, "You never listen to me." How could this statement be rephrased to increase the likelihood of a productive conversation?
"I feel unheard when I'm interrupted, and I'd appreciate a chance to finish my thoughts." Using specific observations and feelings reduces defensiveness.
This body system activates the "fight, flight, or freeze" response.
What is the sympathetic nervous system
Bonus: This body system activates the rest and digest response.
Name three actions a person can take to support their mental health when they notice increased stress.
Examples include reaching out for support, using coping skills, exercising, practicing mindfulness, journaling, maintaining sleep routines, or seeking professional help.
The thought "My supervisor looked upset today. They must be disappointed with me" is an example of Labeling.
What is false.
Bonus: Which distortion is actually present in this thought?
A person becomes angry whenever they feel ignored. What underlying emotions might be driving the anger?
Possible answers include sadness, rejection, loneliness, fear, embarrassment, insecurity, or disappointment.
A friend frequently asks for support during crises but is unavailable when you need help. What boundary might be appropriate, and why?
Examples: limiting availability, setting specific times to talk, encouraging additional supports.
Reminder: Healthy boundaries protect emotional well-being while maintaining respect for the relationship.
What is the difference between resilience and simply "pushing through" stress without addressing it?
Resilience involves adapting, learning, seeking support, and recovering. Simply pushing through may ignore emotions and increase the risk of burnout.