Unhealthy Coping Skills
What are unhealthy coping skills? (Definition)
Coping skills that have negative consequences
What are healthy coping skills? (Definition)
Coping skills that have long-lasting positive effects
What is a consequence? (Definition)
A result or effect of an action or condition
What is the 1st Stage of Recovery?
Precontemplation--There's a lack of awareness or denial about addiction/a problem, making it challenging to communicate the need for change.
What are cognitive distortions? (Definition)
Thought patterns that filter reality into a negative experience or outlook.
What are some examples of unhealthy coping skills?
Substance use, procrastination, social withdrawal, SH, aggression, destroying property, etc.
What are some examples of healthy coping skills?
Exercise, talking about your problems/struggles, deep breathing, DBT Skills, throwing ice, mindfulness, listening to music, etc.
Provide 2 examples of BOTH negative and positive consequences.
Therapist will decide.
What is the 2nd Stage of Recovery?
Contemplation--Individuals begin to recognize the existence of a problem and start comtemplating the need for change.
This cognitive distortion makes something seem less significant than it really is.
Minimizing
Identify the unhealthy coping skill:
Monet is approaching finals szn. She has to study for an exam and complete 2 writing assignments. These assignments and exams are a big portion of her final grade. Although Monet has 2 weeks left before they're due and till the test date, Monet chooses to complete a few days before the due date because of how overwhelmed she feels.
Procrastination
Can anyone tell me the 5 different TYPES of DBT skills?
Mindfulness, Distress Tolerance, Emotional Regulation, Interpersonal Effectiveness, Walking the Middle Path
What are some health consequences to drinking alcohol?
High blood pressure, heart disease, stroke, liver disease, and digestive problems, can cause cancer (from CDC).
What is the 3rd stage of recovery?
Preparation--Individuals acknowledge the need for change and begin to plan tangible steps towards their healing.
Identify the cognitive distortion:
If I ignore them long enough, eventually they will just forget and we will be fine.
Magical Thinking--Believing things will work themselves out on their own.
Identify the unhealthy coping skill:
Elena and John had been dating for 6 years, and broke up. Elena is taking the break up really hard. Rather than discussing the situation with her support system and/or going to therapy, she holds onto her anger and sadness. Every day after work, Elena goes home and opens a bottle of alcohol, and starts taking shots. Drinking numbs Elena’s anger and sadness temporarily, but the heartbreak remains unresolved.
Substance Use
Name 5 mindfulness activities you can engage in.
Walking, eating, 5-4-3-2-1, deep breathing, Progressive Muscle Relaxation (PMR), meditation
Health, finances, relationships, career, schooling, etc.
What is the 4th stage of recovery?
Action--Individuals actively engage in behavior change to overcome their addiction or harmful habits.
This cognitive distortion uses the terms: Always, never, forever, everybody, nobody, everything, nothing, etc.
Black-and-white/All-or-none thinking
What barriers might prevent someone from using healthy coping strategies?
Resources, cognitive distortions, addiction, etc.
Identify the coping skill (+100 for why this skill is benificial):
Monet has been struggling in class because of some mean kids. Whenever she gives a presentation or asks/answers a question, these group of kids make fun of her. Although Monet knows these people are bullies, and hurt people hurt people, this continues to upset and annoy Monet. Sometimes Monet catches herself wanting to react, but then those bullies get the satisfaction. Before giving presentations, Monet will tell herself how smart she is, how she is knowledgeable in the topic, that she can do hard things, and she is capable of facing these critics.
Checking the facts, positive affirmations
(+100 for why these skills are important)
What are some consequences of telling the truth?
Stronger relationships, better mental health, improves confidence, more authentic, having integrity, etc.
What is the 5th stage of recovery?
Maintenance--Individuals work tirelessly to sustain the changes they've accomplished and strive to prevent relapse into old behaviors.
What cognitive distortion would say this:
"I don't know."
Avoidance--Not addressing the issues.