Coping & Self Care
Name 3 helpful coping skills.
- Reading
- Writing/Drawing/Painting
- Listening to Music
- Spending Time with Friends/Family
- Go for a Walk
- Deep Breathing
- Asking for help
Name one example of an unhelpful coping skill.
- Avoiding Help
- Fighting
- Yelling at others
-Isolating
Which of the following is a benefit of self care?
a.) they reduce stress and fuel self to respond to responsibilities
b.) reinforce our perception that we are worth taking care of
c.) they allow to feel and be happier
d.) all of the above
d.) all of the above
True or False:
Self-Care is best when you use examples that you've seen in Hollywood or on social media.
FALSE!
Self-care can be anything that you choose to do that elevates your mood OR calms you down. Self-care is fueling yourself in some way. Just because you see an influencer do it, does not mean it is best for you!
What is one thing you are excited to do over winter break?
Answer Varies
What other planet has snow been observed on?
Mars
What self-care skills would fall under the physical category?
- Going for a walk
- Talking to a Trusted Friend/Adult
- Exercising
-Making a playlist
-Eating food you enjoy
- Going for a walk
- Exercising
-Eating food you enjoy
Name an example of what self-care is NOT?
-Avoiding people you care about
-Binge watching Netflix for 18 hours straight
-Excessively working out
What are some benefits that you have experienced from engaging in self care?
- Feeling more relaxed
- Having a clear mind to help solve your problems
- Creating healthy relationships with others
- Being able to think about your response to a situation
True or False:
Every coping skill is healthy.
FALSE!
Some ways that we learn to cope are not healthy for us! (ex: fighting, eating too much, running from problems, etc.)
How can you relax over winter break to prepare for semester 2?
Sleep, take a break from school work, spend time with friends, prioritize "me" time, etc.
How many sides does a snowflake have?
6
Name 3 examples of self-care that support your Physical/Physiological category?
-Taking a shower
-Getting a massage
-Eating a meal to refuel
How can unhelpful coping skills negatively affect our lives?
Unhealthy coping skills make it harder for us to feel better and cope with the problem. Often, it creates more problems and harms relationships.
Exercise helps you stay healthy physically and mentally. It is also a great way to get out feelings of frustration or anger.
True or False:
You should always enjoy self-care.
FALSE!
Sometimes self-care is not enjoyable but it is something you need to 'fill your cup.' For example, cleaning your room can be a form of self-care even if you do not like to do it.
What routines can you put in place for yourself over winter break?
-Set wake up/bed time
-Self care every day (shower, wash face, brush teeth)
-Schedule activities throughout the weeks
What would you do if we had a snow day?
-Sleep
-Drink hot cocoa
-Sledding
-Snowball fight
Name 3 coping skills that can be used at school.
Taking deep breaths
Asking a trusted adult for help
Asking for a break
John is feeling overwhelmed and upset after school. His parent asks him to do the dishes and, without thinking, John gets upset. He begins yelling at his mom and throwing the dishes onto the ground. Is this a good coping skill?
No!
Yelling at others and destroying property are both unhealthy coping skills. His reaction hurts his moms feelings and can also make her upset. If John is feeling overwhelmed he can ask mom for help or for a break.
What coping skills can be used to reduce stress? Name three.
- talking with someone
- breathing exercises
-Temperature Change
-intense flavors
- exercise
- taking a break
- taking a walk
True or False:
Coping skills help you focus on the important things in your life.
TRUE!
When we can cope with problems in our lives, it is easier to focus on everything else that is important to us!
What are the barriers to taking care of yourself over break AND why can these be unhelpful?
Part One
-Wanting a break from everything
-Binge watching tv/movies or playing video games all day
-Sleeping all day
Part Two
You may return from winter break feeling more tired and exhausted then you did before the break. It will be harder to get back into a routine. This may lead to more senioritis!
What is the coldest state in the U.S.?
Alaska
Name three self care activities that fit in the vitality(purpose) category
-Doing art
-Journaling
-Exploring hobbies
-Things you do for fun even if you are not great at them
Suzie gets in to a fight with her mom. She decides to leave the situation and go for a walk. Is this a healthy coping skill?
Yes!
Going on a walk and leaving the situation is a great way to reduce stress and calm down.
What do coping skills help us with?
Coping skills help us work through and process our emotions to reduce how it effects ourselves and others.
True or False:
Self-care are only things like mindfulness, deep breathing, coloring, etc.
FALSE!
Coping skills are broken down into 4 categories:
1. Physiological/Physical
2. Safety/Environment
3. Belonginess/Love/Connection
4. Vitality (Purpose)
What is one self-care activity you will do during break and what category(s) does it fall under?
Varies
What are your favorite hot chocolate toppings?
-Marshmallows
-Whipped Cream
-Peppermint
-Melting chocolate bomb