Internal Coping Skills
What are helpful coping skills for distraction? Name at least 3.
doing a word puzzle, listening to music, doing an art project, reading a book, playing a game
When you're having a hard time, what can you do to ask for help?
talk to a staff member, call or text a friend/family member, reach out to a help line or warm line, call your therapist
What does it mean to "ground yourself?"
refocus on the present moment, get out of your head and into your body and into the world
Name one way to release your emotions in a healthy way?
journal, dance, exercise, cry
True of false: When we're feeling increasingly anxious or depressed, we tend to experience more negative thoughts about ourselves and others.
True. Experiencing more negative thoughts can be a warning sign that your mental health is declining.
What is one way that you can practice mindfulness (being in the present moment)?
meditation, yoga, coloring, deep breathing, walking
Name three people or other types of supports that you can ask for help.
friends, family members, therapist, support groups, sponsor
Name two scents/fragrances that you can use to feel more calm?
Lavender, vanilla, eucalyptus
What is the technique called where you write down all your thoughts, ideas, and feelings without judgment or organization?
Brain Dump
What therapeutic model is based on the idea that our thoughts, feelings, and behaviors are all interconnected?
Cognitive Behavioral Therapy (CBT)
How can you show yourself self-love/self-compassion? Name at least 3 things that you can do.
positive affirmations, encourage yourself, clean your space, take a warm shower, use scented lotion, treat yourself as you would a friend
What makes it hard to ask for help when you are struggling mentally? What can you tell yourself when you're having a hard time asking for help?
stigma, having thoughts that you don't want to burden others, feeling shame, limited motivation/energy
How can you use listening to music as a coping skill? Name a song that helps you when you're having a hard time.
It can help to boost your mood or help you express difficult emotions.
What does the word "catharsis" mean?
the process of releasing, and thereby providing relief from, strong or repressed emotions
What concept in CBT says that the things we do impact the way we feel and encourages scheduling activities, keeping a routine, and tracking your mood?
behavioral activation
What is a coping skill and why are using coping skills important?
Helps you manage difficult thoughts and emotions, helps manage stress and mental health
Name two types of healthcare providers that can support you in the community.
therapist, psychiatrist, social worker, psychologist
What is the 5-4-3-2-1 grounding technique?
Name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste.
True of false: It's better to not let yourself cry.
False. Crying can be a healthy way to express how you're feeling and release your emotions.
False. CBT aims to allow us to shift our perspectives and thoughts to be more "balanced" and not necessarily positive.
True or false: all coping skills are healthy.
False. Some things we use to cope with difficult emotions can feel good in the short-term but may be harmful for us in the long-term.
True of false: Asking for help means I'm weak.
False. It takes a lot of strength to ask for help. Having support is essential in mental health recovery.
Name one way that you can use cold temperature to ground yourself.
Use a frozen washcloth, use a frozen orange, do an "ice dive", splash your face with cold water, take a cold shower
go for a run, use a punching bag, do intense exercises like (push-ups, jumping jacks)
What are ways you can use CBT on your own?
-identify your negative thoughts and try to re-frame them
-use behavioral activation (schedule activities to boost your mood)
-use a thought log
-read about cognitive distortions and identify which ones you can relate to
-do a self-help workbook