Coping Skills
This coping skill involves taking slow, controlled breaths to calm your nervous system.
What is Deep Breathing?
Thinking in extremes like “I always fail” or “Nothing ever works.”
What is all-or-nothing thinking?
Adults generally need this many hours of sleep per night for mental health stability.
What is 7–9 hours?
The 5-4-3-2-1 method engages these to bring attention back to the present moment.
What are See, Hear, Touch, Smell, Taste/the 5 senses?
This acronym reminds people to check if they are Hungry, Angry, Lonely, or Tired.
What is HALT?
This coping strategy helps by changing how you think about a stressful situation.
What is reframing (or cognitive restructuring)?
Assuming you know what others are thinking about you without evidence.
What is mind reading?
This chemical released during exercise can naturally improve mood.
What are endorphins?
An intense physical experience, like holding an ice cube or eating a sour candy, is an example of this technique.
What is sensory experience?
Continued use of a substance despite negative consequences is a sign of this disorder or disease.
What is substance use disorder (addiction)?
Calling a friend, attending group, or asking for help are examples of this type of coping.
What is seeking social support?
Expecting the worst possible outcome every time.
What is catastrophizing?
Skipping meals can worsen mood and cravings because it affects this body system.
What is blood sugar regulation?
Slowly inhaling for 4 seconds and exhaling for 6 seconds helps regulate this system.
What is the nervous system?
This brain chemical heavily involved in addiction is linked to reward and pleasure.
What is dopamine?
This coping skill focuses on doing positive or meaningful activities even when you don’t feel motivated.
What is behavioral activation?
Believing your feelings are facts, such as “I feel worthless, so I must be.”
What is emotional reasoning?
Drinking enough of this daily helps energy, focus, and emotional regulation.
What is water (hydration)?
Increased heart rate, shaking, sweating, and fear or anxiety can all be signs of this nervous system response.
What is fight or flight?
Returning to substance use after a period of sobriety is called this.
What is relapse?
This coping approach helps you sit with anxiety, depression, or cravings without making the situation worse in the moment.
What is distress tolerance?
Taking one negative event and applying it to your entire life or identity.
What is overgeneralization?
This wellness concept refers to balancing physical, emotional, social, and mental health areas.
What is holistic wellness (or overall wellness balance)?
This feeling is a trauma response that describes your brain "checking out" or feeling like you are in a dream.
What is dissociation?
This recovery concept is a list that focuses on identifying triggers, warning signs, and coping strategies ahead of time.
What is a relapse prevention plan?