Coping Skills
Name one healthy coping skills for stress.
What is deep breathing, walking, journaling, listening to music?
Name one basic human emotion.
Happiness, sadness, fear, anger, surprise, disgust
What is a trigger?
Something that activates an emotional or stress response.
What are unhelpful thinking patterns called?
Reading, painting, or gardening are examples of this type of self-care activity
What is a hobby?
Offers immediate relief in the moment, but fails to solve the underlying problem and strengthens fear moving forward
True of False: Emotions are permanent
False
Name three common physical symptoms of anxiety
Racing heart, sweating, muscle tension, shortness of breath, fainting
True of False: Thoughts are always facts.
False
This single self-care habit supports your physical health, mental well-being, memory, and mood.
What is sleep?
What coping skill technique has you tense and then release different muscle groups?
What is progressive muscle relaxation?
What is emotional validation?
Acknowledging and accepting emotions without judgment
What are the 5 types of stress responses?
Fight, Flight, Freeze, Fawn, Flop
What are the 3 elements of the cognitive triangle in CBT?
Thoughts, Feelings, Behaviors
Brushing your teeth, taking a shower, washing your face, wearing clean clothes are all examples of what?
Personal hygiene
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
What CBT skill helps challenge negative thoughts and replace them with a more balanced thought?
Cognitive restructuring/reframing
What is an example of setting a healthy boundary?
Saying no, limiting contact, taking breaks, setting limits
What DBT skill focuses on surviving emotional crises without making things worse?
Bonus 100 points if you can name specific skills!
What is Distress Tolerance?
Skills: STOP, TIPP, Self-Soothe, ACCEPTS
What skill involves noticing emotions without reacting to them, while practicing acceptance and non-judgment?
What is mindfulness?
What concept describes staying emotionally balanced between hyperarousal and hypoarousal?
Window of Tolerance
Name two cognitive distortions
All-or-nothing thinking, catastrophizing, mind-reading, fortune telling, minimizing/magnifying, labeling, should statements
Emotional, Physical, Occupational, Social, Spiritual, Intellectual, Environmental and Financial