Coping Skills
What is an emotion thermometer?
One of the best ways to get past a fear or get out of your comfort zone
What is facing it, or just doing it?
A helpful way to let go of worries is to _______ _________ to them.
What is 'talk back'?
When communicating our feelings our standing up for ourselves, this type of statement can help us effectively express ourselves
What is an 'I statement'?
These are positive qualities or things we're good at
What are strengths?
Something you can do to help get your mind off what's upsetting you
What is a healthy distraction?
What you might want to do when you don't want to face a fear or do something outside of your comfort zone
What is avoiding?
Imagining yourself letting go of balloons, throwing a stick into the ocean, or your worries floating away like clouds in the sky or leaves on a stream are examples of this type of technique.
What is visualization?
This is often the first step in expressing our feelings
What is noticing and labeling our feelings?
These are nice things that others say about us that we can also give ourselves. We can remind ourselves of these in order to boost our confidence.
What are compliments?
This is an effective way to calm down and reset that involves taking some space from a frustrating or upsetting situation
What is walking away or taking a break?
If you try something out of your comfort zone and it doesn't go well at first, you can do this in order to get better at it
Instead of focusing on your worries and what you CAN'T control, it's better to focus on this instead
What is, what you CAN control?
These are ways you can stand up for yourself (name at least 1)
What is, ignoring the person, having a good comeback, telling the person to stop, or telling an adult if the person won't listen?
These are short statements you can say to yourself to build your confidence
What are positive affirmations?
Star, square, triangle, color, pizza and 5-finger are examples of this type of exercise
What is a breathing exercise?
An effective way to push yourself to face a fear or do something outside of your comfort zone
Asking yourself tough questions to figure out if a thought or worry is true is one step in doing this.
What is untwisting your thinking?
This is a limit we can set for ourselves and others, can be physical, emotional, or interpersonal (example: whether you want to be someone's friend, how much time you spend with someone)
What is a boundary?
This type of mindset reminds us that we are always learning and growing, and mistakes are actually good because they help us learn
What is a growth mindset?
This is often the first step in implementing a coping skill
Your body's automatic response to danger (real or perceived) that makes it difficult to face a fear or get out of your comfort zone
What is the fight/flight/freeze response?
Thinking: "I forgot my homework, so I'll fail the class, never go to college, and be homeless" is an example of this type of thinking trap
What is catastrophizing?
When setting a boundary or standing up for ourselves, it's important to maintain good eye contact, keep your tone calm and respectful, and use this type of body language
What is confident?
This type of self-talk is when we speak to ourselves using kind words and remind ourselves of our strengths and accomplishments
What is positive self-talk?