Coping Skills
Coping Skill
An effective way to deal with uncomfortable emotions or situations.
Observing, describing and participating fall under what category of skills in DBT?
"What" skills in Mindfulness
Give an example of when you would use the TIPP skill
Temperature, Intense Exercise, Paced Breathing, and PMR. Use this skill in distress or when dealing with intense emotions.
Coping skills are used to avoid problems in our lives.
False
Coping skills help us work through problems in a healthy way.
What does DBT stand for?
Dialectical Behavior Therapy
Name a Healthy Coping Skill
Exercise, Reading, Talking with someone, Attending Group/Individual Therapy, etc.
Radical acceptance would be under what category of skills?
Distress Tolerance
Give an example of a Self-Soothing coping skill.
Taking a bath/shower, putting on comfy clothing, listening to music, etc. (Remember Use Your 5 Senses).
Coping skills help you focus on important things in your life.
True
When we cope with problems and our emotions, it helps us think more clearly and tackle them better.
What are the 4 Modules of DBT?
Mindfulness, Distress tolerance, Emotion Regulation, and Interpersonal Effectiveness
What are examples of Self-care?
Showering, Attending Medical appointments, engaging in an activity you enjoy, spending time with supportive company, and etc.
What coping skill could also be used as a relaxation technique?
Deep breathing, Muscle relaxation, and Self-Soothing
Give an example of when it's appropriate to use DEAR MAN.
When you want to get what you want from a situation with another person and are able to compromise as needed.
Every coping skill is effective.
False
Who Created DBT?
Marsha Linehan
What Coping skills can you use while at program?
Deep breathing, talk to counselor about your needs, work through group assignments to learn new skills, use affirmations, use breaks wisely.
What kind of coping skill is playing a game or watching a movie?
Distraction coping skills
Give an example of an opposite action coping skill.
Walking away instead of fighting, standing up straight when you feel nervous, getting out of bed when you are depressed or tired etc.
Coping skills are something everyone is born knowing how to do.
False
Coping skills are learned throughout our lives.
What is Radical Acceptance?
Practicing a conscious effort to acknowledge and honor difficult situations and emotions and fully accepting things as they are.
Name as many Unhealthy Coping Skills as possible
Avoidance: Avoiding situations, people, or emotions that trigger stress.
Isolation: Withdrawing from social interactions and isolating oneself.
Self-harm: Engaging in behaviors that harm oneself, such as cutting, burning, or overdosing.
Overeating or undereating: Using food as a way to cope with stress or emotions.
Spending impulsively: Making excessive purchases to relieve stress.
Sleeping excessively or not enough: Using sleep as a way to escape or cope with stress.
Rumination: Constantly dwelling on negative thoughts and experiences.
Catastrophizing: Exaggerating the potential consequences of events or situations.
Blaming others: Shifting responsibility for problems onto others.
Using aggression: Expressing anger or frustration through physical or verbal violence.
You get into a fight with your sister, but instead of yelling and throwing something because you are upset, you walk away. What type of coping skill is this?
Opposite Action or STOP skill
Name three coping skills you can do at home
Mindfulness activities (deep breathing, yoga), go for a walk, take a bath, journal...
One option for DBT is to not use coping skills.
True
An option is to stay miserable!
Identify Three States of Mind
Reasonable Mind, Emotional Mind, and Wise Mind