Coping Skills
Name the three components of the CBT triangle:
Thoughts---> Feelings ---> Behavior
The three major components that make up the mental health triangle are:
What is:
Mental
Social
Physical
Mental Health Stigma is:
Stigma includes negative attitudes toward people with mental health challenges and can lead to discrimination; makes it hard for young people to talk about their challenges and reach out for help.
TRUE
Name one way we can end stigma in mental health.
Some acceptable answers:
Stop using labels such as "paranoid; bipolar; weirdo; nuts"
Affirm someone asking for support
Know when to refer them to someone to help
What are the 3 common responses to a perceived threat?
What is:
FIGHT/FLIGHT/FREEZE (+ Fawn was recently added).
We have discussed numerous coping skills over this year.
Name 3 :)
Acceptable answers:
mindfulness; journaling; deep breathing; exercise; talking to someone; grounding; muscle relaxation; practicing gratitude.
Taking care of our physical health can include things like:
Acceptable answers:
Sleep habits; eating balanced meals; personal hygiene; physical activity; regular visits to healthcare providers; not using drugs/alcohol.
Social media is always a positive influence
FALSE.
Social media becomes a problem when:
Acceptable answers:
We spend more time on screens than with people in the room; cyberbullying; risky behaviors for likes; low self-esteem; sleeping less; distracted at school and home.
This part of the brain protects us from threats, helps us react to danger, and is where our fight/flight/freeze trigger lives.
What is:
THE AMYGDALA
Definition: Something that helps you feel better in the moment without hurting yourself or others.
*Dealing with something in a SAFE and HEALTHY way.
Positive Coping Skill
There are neurotransmitters in our brain that get released when we feel loved, supported and affirmed by other human beings.
Can you name one?
Oxytocin, Serotonin;
Dopamine; Endorphins
Our brains are hardwired for human connection.
TRUE.
These are some symptoms of anxiety:
(Name 2)
Acceptable answers:
intense worry; racing thoughts; heart beating fast; flushed face; sweating; muscle tension; trouble concentrating.
This part of the brain helps us make good choices, works with our 5 senses, and is often hijacked by the amygdala.
HINT: (PFC).
What is:
THE PREFRONTAL CORTEX
These are some negative coping skills that might SEEM to work in the moment but actually cause more problems in the long run.
(Name ONE)
Acceptable answers:
Isolating; Avoidance; Arguing; Procrastination.
Having positive social mental health might look like:
Acceptable answers:
Fulfilling friendships; respectful communication; Listening and communication skills; Asking for support when needed; Saying NO when something is uncomfortable.
Checking in with yourself and working to name your feelings/emotions is a great step towards coping with big feelings
TRUE!
It is hard to address what we cannot name. Step one is to identify how we FEEL.
Lots of things in life are out of our control. Here are some things that are always WITHIN our control:
(Name 2)
Acceptable answers:
Effort; attitudes; responses; boundaries; asking for help; beliefs and opinions; learning from mistakes; our thoughts.
Can you name the components of the CBT Triangle?
We have learned not all stress is bad. What is the role stress plays in our lives?
It can be helpful with completing important goals, or keeping us from harm.
A person with well-managed mental health may look like:
(Name 1-2).
Acceptable answers:
Self-Acceptance; Expresses feelings/needs calmly; Can accept feedback from others; Can enjoy hobbies/activities alone or with others; Awareness of thoughts/emotions; Ability to learn/develop new skills; contributes to community/society.
If I use my coping skills I will immediately feel better. Using a coping skill once will help me.
FALSE:
They take time to work on and build. Like most things in life there are not many healthy quick fixes.
Like diet and exercise they take time, intention, and work.
We cannot control if our bodies respond in fight, flight, freeze, fawn... What CAN we do?
Learn about ourselves and our impulsive responses, accept ourselves and learn to work on new coping skills to help us manage stress.
This is the part of the brain where new pathways and memories are formed. Mindfulness can help REWIRE it.
*Hint: it is associated with the name of an animal
What is:
THE HIPPOCAMPUS