Coping Skills
Name one healthy coping skill for stress.
What is deep breathing, walking, journaling, listening to music?
Name one basic human emotion.
Happiness, sadness, anger, fear, surprise, disgust
What are the 4 types of stress responses?
Fight, Flight, Freeze, Fawn
What are unhelpful thinking patterns called?
Cognitive Distortions
Name one form of self-care.
Sleep, hydration, movement, boundaries
What sense does each number in the 5-4-3-2-1 grounding technique stand for?
5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste
What emotion is often underneath anger?
Hurt, fear, sadness, shame
What part of the nervous system is responsible for calming the body?
Parasympathetic nervous system
Name one cognitive distortion.
All-or-nothing thinking, catastrophizing, mind-reading, fortune telling, discounting the positive, minimizing/magnifying, labeling, should statements
How many hours of sleep do most adults need?
7-9 hours
What coping skills helps calm the body by slowing the breath?
Deep breathing/diaphragmatic breathing
What is emotional validation?
Acknowledging and accepting emotions without judgment
Name one common physical symptom of anxiety.
Racing heart, sweating, muscle tension, shortness of breath
What CBT skill helps challenge negative thoughts?
Cognitive restructuring
What type of self-care involves social connection?
Social self-care
Avoidance is a short-term coping skill because...
True or False: Emotions are permanent.
False
What is a trigger?
Something that activates an emotional or stress response.
True or False: Thoughts are always facts.
False
True or False: Self-care is selfish
False
What DBT skill focuses on surviving emotional crises without making things worse?
Bonus 100 points if you can make specific skills!
Distress Tolerance
Skills: STOP, TIPP, Self-Soothe
What skill involves noticing emotions without reacting to them?
Mindfulness
What concept describes staying emotionally balanced between hyper-and hypo-arousal?
Window of Tolerance
What skill involves replacing a negative thought with a more balanced one?
Reframing
What is an example of setting a healthy boundary?
Saying no, limiting contact, taking breaks