Coping Skills
The #1 recommended coping strategy to use to relax; many people claim it "doesn't work"
What is Deep Breathing?
This common emotion can make your heart race and palms sweaty — but in small doses, it can help you stay alert before a test or performance.
What is anxiety?
You get in trouble with your parents for not doing the chores they asked. You feel angry and upset when they tell you you're not allowed to have your phone for the night.
What is normal?
Eating too much of this type of food — found in candy, soda, and energy drinks — can cause an energy crash and make you feel moody.
What is sugar?
It's late at night and you're feeling sad and hopeless. You are thinking about hurting yourself. Your parents are asleep and you don't want to text a friend. Who can you call or text?
What is the Crisis Line, 988?
This is how often you should be using coping skills, both to manage stress and to prevent negative moods.
What is, every day?
Jon and Rob both went out for the golf team. Rob has scored well during every match and the coach has given him many compliments. Jon has not gotten a single compliment and has not been invited to compete in any matches. When he compares himself to Rob, Jon wishes he could be more like Rob. Jon feels ________________.
What is jealous?
You have trouble sleeping every night for two weeks. You've lost your appetite and have noticed your clothing feels a bit loose.
What is concerning?
This is the recommended amount of caffeine you should be having daily to support your mental health.
What is NONE! If you do have some, it should be no more than 100 milligrams per day.
You notice red marks and scabs in lines on your friend's arms and legs. You are worried they might be cutting themselves. You're at school. You can tell these professionals...
Who are the school nurse, school counselor, REACH Counselor, or teacher?
This coping skill is only useful if you are careful about the feelings it brings up in you. If it makes you feel more sad or angry, you should "change the station."
What is, listening to music?
Tia was chosen as the winner of a poetry contest. Her work was published in the school yearbook and she received a gift certificate as part of her reward. Tia smiles when she hears the news that she won. Tia feels ____________.
What is proud?
You feel like you could cry more easily than usual. Things that you used to enjoy don't seem fun any more and you're not interested in hanging out with your friends.
What is concerning?
This is the amount of exercise you should try to get weekly for optimal mental health.
What is 3-4 hours?
You tell your counselor that you've been thinking about hurting yourself. You aren't sure if you can keep yourself safe or not. Your counselor will probably call this professional.
Who is a Crisis Counselor?
Name three different ways to distract yourself when you are feeling stressed.
What are listening to music, talking to a friend, watching TV, playing a video game, etc.?
When you notice a friend seems withdrawn or upset, showing kindness and trying to understand their feelings demonstrates this important social skill.
What is empathy?
The idea of killing yourself pops into your head and you quickly realize that you have a lot to live for. You know that this isn't what you want. It surprises you that your brain even thought this in the first place.
What is normal?
If you wake up for school at 6:30, this is the time you should be going to bed at night to get the recommended amount of sleep.
When is 10:30 pm?
You have been feeling really anxious for more than a few weeks. You aren't sure who to talk to. This would be the best first person to talk to.
Thirty minutes of this coping skill are as effective as taking an antidepressant medication.
What is aerobic exercise?
Sam is starting at a new school. On his first day, he shows up wearing his favorite outfit, complete with a new pair of shoes that he picked out. When he gets to school some of the guys make fun of him and tell him his shoes are ugly. Sam wonders if he will ever make friends and fit in here. Sam feels i_______________.
What is insecure?
You are so worried about a test that your stomach hurts, your heart pounds, and you feel like you can't breathe. You feel dizzy and lightheaded and your mind is racing. You feel like you need to run out of the room and fight the urge to cry.
What is concerning?
This "feel-good" brain chemical, which is linked to mood and happiness, is made mostly in your gut — and eating fiber-rich foods can help keep it balanced.
What is serotonin?
You're having a bad day and feeling a little nervous about a presentation you have to give in your Literature class. You're using your coping skills but you still feel like you might like to talk to someone other than your parents. This is another person to talk to.
Who is a friend?