Coping Skills 101
Define "Coping Skill"
Strategies and behaviors people use to manage stressful situations, difficult emotions, and challenging circumstances
Saying "I can't do that today" is an example of this type of boundary.
What is a healthy boundary?
P.S. No is a full sentence
"Thinking ahead instead of acting in the moment" is called this
What is planning?
or... Being proactive
You get overwhelmed and want to quit a task
Which is impulsive, healthy or support-seeking?
Take a break, Walk off and Ask "Can you help me with this?"
Impulsive: Walk off
Healthy: Take a break
Support: Ask "Ca you help me with this?
This tool helps manage overwhelming thoughts by writing feelings onto paper.
What is journaling?
Healthy or Unhealthy skill?
Listening to, singing, or playing an instrument as a coping skill
Healthy
Music is proven to relieve stress and lower emotional responses
Saying yes when you want to say no is this kind of boundary.
Healthy or weak?
What is a weak boundary?
A passive approach to withhold your boundary.
Making a fast choice based only on emotion is known as...
What is impulsive reacting?
You're frustrated with a family member.
Which one is impulsive, healthy and support-seeking?
Ask someone to help you rehearse what to say, Calm down and talk when you're ready, yell
Impulsive: Yell
Healthy: Calm down and talk
Support: Ask someone to help you rehearse what to say. Try DEARMAN
This person on the Emerge team is your go to for emotional support
Who is Ms. Ty, our CPS?
She is the staff with lived experience of mental health challenges who supports you in recovery, acting as a role model, advocate and guide using their own journey as hope and teach skills
This breathing technique involves inhaling for 4 seconds, holding for 4, exhaling for 4 and holding for 4
What is box breathing?
Allowing someone to borrow money even when you can't afford it is an example of this.
Healthy or weak?
Weak boundary
When you list the good and bad outcomes before acting, you are....
What is weighing pros and cons?
You feel the urge to drink, smoke or isolate
Which is impulsive, healthy or support-seeking?
Act on it, Distract yourself, tell someone you're struggling
Impulsive: Act on it
Healthy: Distract yourself
Support: Tell someone you're struggling
Listening to understand- not to respond- is called this.
What is active listening?
This coping skill involves naming 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste
What is grounding?
Not answering calls or texts immediately because you're busy is an example of this.
Healthy
This is called a time/availability boundary
Deciding who to ask for help before making a choice is using this strategy.
What is support seeking?
You're unsure about a form, appointment or task
Which is impulsive, healthy or support-seeking?
Try your best, Skip it, Ask for assistance/clarification
Impulsive: Skip it or ignore it
Healthy: Try your best
Supportive: Ask for asssitance/ clarification
What day is group?
The 2nd and 4th Tuesday of every month at 12pm (unless the Tuesday is on a holiday.)
This skill asks you to freeze, take a breath, and make a mindful choice before reacting?
What is the STOP skill
S-Stop
T- Take a step back
O- Observe
P- Proceed mindfully
Telling someone "Please don't speak to me that way" is using this kind of communication
What is assertive communication?
Checking the facts before reacting is a part of this DBT skill.
What is Wise Mind?
You're looking for work & receive an offer for a job Downtown to work Monday-Thursday, 3-11pm making $200 a day.
Which is impulsive, healthy or support-seeking?
Accept the position immediately, List the pros/cons, Ask someone to help you think it out
Impulsive: Accept the position immediately
Healthy: Inform them you need time to consider and list pros/cons
Support: Talk with someone to help work out if this position aligns with your lifestyle
Body language liked crossed arms, lack of eye contact, or sighing loudly is call ______ communication
What is nonverbal communication?