Coping Skills
This skill involves taking slow, deep breaths to calm your body and mind.
What is deep breathing?
Naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste is called this grounding technique.
What is the 5-4-3-2-1 ground exercise?
A situation, person, or memory that causes strong emotional reactions is called this.
What is a trigger?
This involves clearly stating your thoughts and feelings without blaming or attacking the other person.
What is assertive communication?
Friends, family, or mentors who provide encouragement, advice, or comfort make up this.
What are support systems?
Writing your thoughts and feelings down in a notebook is this type of coping.
What is journaling?
Pressing your feet into the floor or noticing the sensation of a chair beneath you helps you do this.
What is grounding in the present moment?
This early sign can alert you that your stress or emotions are increasing before it becomes overwhelming.
What are warning signs or red flags?
When you actively listen and restate what the other person said to ensure understanding, it’s called this.
What is reflective or active listening?
Calling a counselor, hotline, or peer support group are examples of using these outside resources.
Listening to music, drawing, or doing a hobby to manage stress is an example of this coping strategy.
What is distraction or creative coping?
This technique uses the senses to reconnect to your body, such as holding a cold object or splashing water on your face.
What is sensory grounding?
Feeling irritable, restless, or having racing thoughts can be this type of warning sign.
What is a psychological or emotional warning sign?
Using “I feel ___ when ___ because ___” statements is a way to practice this.
What is using "I" statements?
Sharing your feelings and listening to others in a safe space is a benefit of this type of support.
What is peer support?
This is type of coping involves changing negative thoughts into more helpful, realistic ones.
What is cognitive restructuring or positive reframing?
Repeating a calming phrase or affirmation to yourself during stress is known as this type of grounding.
What is verbal grounding?
This physical response, such as increased heart rate or muscle tension, may indicate you’re being triggered.
What is a physiological warning sign?
Avoiding interruptions, staying on topic, and maintaining respectful tone are all examples of this type of communication skill.
What is effective communication etiquette?
This term refers to planning ahead for times of high stress and knowing who or what can help.
What is support plan or safety plan?
Engaging in physical activity or exercise to release tension and improve mood is an example of this.
What is active or physical coping?
Slowly naming your thoughts or feelings without judgment, and noticing them pass like clouds, is this mindfulness-based technique.
What is mindful observation or thought labeling?
Knowing your triggers and warning signs allows you to do this proactively to prevent escalation.
What is coping or self-regulation?
This skill helps manage conflict by focusing on understanding and finding solutions instead of winning an argument.
What is conflict resolution?
Combining emotional support, practical help, and professional guidance to maintain well-being is called this.
What is comprehensive support network?