Coping Skills

Coping Skills are strategies to manage stressful or potentially harmful situations.

They can be healthy and positive, or unhealthy and negative. People learn coping skills from influential people in their lives, such as family.

There are 5 main types of coping skills!

• Problem focused strategies

• Emotion-focused strategies

• Meaning making

• Social support

• Religious coping

Here are some examples of healthy coping skills:

• Mindfulness: Practicing mindfulness or meditation

• Creative Activities: Writing, drawing, painting, coloring or building.

• Social Connections: Talking to friends, or spending time with supportive people.

• Problem Solving: Taking a proactive approach to finding solutions.

• Self-care: Prioritizing self care, setting boundaries, and developing a routine.

• Positive Thinking: Practicing positive thinking and gratitude.

• Visualization: Using mental imagery to rehearse a stressful task or to use an oasis view of a sanctuary to escape to a safe place.

• Lowering Expectations: Lowering expectations and accepting things that can’t be controlled.

• Seeking Help: Asking others to help, or contacting a trained therapist, or hotline.

• Practice Slow Deep Breathing: In through your nose, out through your mouth

• Environmental experience: clean or organize a space, light your favorite candle, drink your favorite tea, watch a comfort movie.

• Listen to uplifting or inspirational music

• Squeeze or suck on an ice cube

• Do a puzzle

• Quality time with a loved one

• Go outside and listen to nature as you soak up the sunshine and admire the sights and scents of the world

• Plant a flower in a pot or garden

• Visit an inspirational website

• Do a crossword, seek & find or a sudoku puzzle

• Slowly sip a glass of cold water

• Make friendship bracelets and give one to someone who looks lonely

• Rip blank pieces of paper

• Attend a rage room

• Plan your dream vacation in your mind

• Rest- take a nap or go to bed early

• Write an inspirational quote or affirmations on your mirror with a dry erase marker or eyeliner on your mirror

• Chew gum: try to blow a bubble

• Throw rocks into the woods

• Pet a cat or dog

• Go to the library

• Jump up and down or do jump rope

• Read a book

• Sip a cup of tea or hot chocolate

• Go to the movies

• Rearrange your room

• Sit in the sun and close your eyes

• Go to the gym/ exercise, go for a walk

• Start a new hobby

• Do yoga/ deep stretches

• Schedule time for yourself

• Take a small road-trip to realign yourself

• Cook/bake a new recipe

• Play a musical instrument

• Use aromatherapy

• Squeeze a stress ball

• Dunk your face in cold water/ take a cold shower(this resets your nervous system)

• Learn a new language

• Use an impulse control control log

• Write a forgiveness letter

• Write a letter sending love to your inner child

• Paint your nails

• Do squared breathing: breathe in for 4 seconds , hold for 4, breathe out for 4, hold for 4 seconds repeat as needed

• Be held or cuddle with a trusted person

• Journal your emotions or how your day was

• Write poetry

• Dance to your favorite song

  Not all coping skills work for everyone, it will also depend on severity of your needs!

  Coping skills are interchangeable and adaptable. The most important things to remember is you’re only human, be graceful with yourself, healing is linear & there’s always room for improvement! You are loved, you’re not alone 🤍

What is PTSD?

PTSD stands for Post Traumatic Stress Disorder. People with PTSD can feel anxious, scared, or nervous when they’re reminded about something terrifying that happened in the past. It might be something that happened to them or something that they saw happen to someone else.

Types of Traumatic Events

• Death of a loved one

• A natural disaster

• War

• Seeing violence

• Abuse or neglect

• Serious accident

• Being taken away from home

• Bullying

• Serious illness

• Family member in jail

  Symptoms

• Feeling really uncomfortable when something reminds of the event

• Not wanting to be around anything or anyone that reminds you of what happened

• Having flashbacks or nightmares about the event

• Having strong body reactions when you’re reminded about the event (shaking, sweating, fast breathing, upset stomping, fast heartbeat, etc.)

• Having feelings of fear, anger, worry, guilt, hopelessness about the event

  Treating PTSD

  MENTAL HEALTH THERAPY

  Working with a therapist can help someone with PTSD learn how to cope with the symptoms, a therapist can help them learn different ways to calm their body (rewire the nervous system essentially) when reminded about the event during therapy sessions. (It is beneficial to track the symptoms as they occur) A person can also learn how to talk about the event and change their thoughts so they can cope with the PTSD feelings that occur.

  MEDICATION

  There are many different types of medication that are helpful for PTSD. Medication might not always be needed, but it can help someone feel happier and less worried about what happened.

PTSD CAN SOMETIMES MAKE PEOPLE FEEL LIKE THEY WANT TO HURT THEMSELVES. IF YOU OR SOMEONE ELSE EVER HAVE THOSE FEELINGS OR THOUGHTS TELL AN ADULT OR TRAINED MENTAL HEALTH PHYSICIAN IMMEDIATELY. ITS OKAY TO ASK FOR HELP, YOU ARE NOT ALONE & YOU ARE LOVED. IT DOES NOT MAKE YOU WEAK TO ASK FOR HELP.

Reasons To Stay Alive

• To make new friends

• To experience a new culture

• To laugh until you cry

• To feel tears of happiness

• Eating your favorite food

• To see your siblings grow

• To pass school

• To get a tattoo

• To smile until your cheeks hurt

• To conquer your fears

• To see your favorite artist perform live

• To inspire

• To have your own children

• To adopt your own pet

• To make yourself proud

• To meet your internet friends

• To find someone who loves you like you deserve

• To eat ice cream on a hot day

• To drink hot chocolate on a cold day

• To see untouched snow in the morning

• To see a sunset that sets the sky on fire

• To see stars light up the sky

• To read a book that changes your life

• To see the flowers bloom in the spring

• To see the leaves change from green to brown

• To travel abroad

• To learn a new language

• To learn how to draw

• To receive kisses from a puppy

• To tell others your story in the hopes of helping them

• Stargazing

• Cloud watching

• Taking a shower and then sleeping in clean sheets

• Receiving thoughtful gifts

• “I saw this and thought of you”

• The feeling you get when someone you love says “I love you”

• The relief you feel after crying

• The bliss from the sunshine

• Your favorite candy bar

• Your future wedding

• The feeling you get when someone is listening to you & giving their undivided attention

• New clothes

• Witty puns

• Really good bread

• Holding your child in your arms for the first time

• The smell before and after it rains

• The kind of dreams where you wake up and cant stop smiling

• The sound of rain against a rooftop

• The feeling you get when you’re dancing

• Trying out new recipes

• The feeling you get when your favorite song comes on the radio

• The rush you get when you step on stage

• Breakfast in bed

• Getting a middle seat in the movie theater

• You have to share your voice and talents with the world because they are so valuable

• Pray

• Forgiveness

• Water balloon fights

• New books by your favorite author

• Fireflies

• Birthdays

• Realizing that someone loves you

• Spending the day with someone you love

• Joy and happiness in the little things

• Potential to learn, grow, and evolve as a person

• The ability to create art, music and other forms of self expression

• To have the opportunity to feel safe and comfortable in your skin

• To explore different cultures, traditions, and ways of life.

• To make a positive impact on the environment

• Experience the joys of parenthood and raise a family

• Learn new things and develop new skills

• Create a legacy that will outlive you

• Cuddles

• Being wrapped up in a warm bed

• Holding hands

• Singing off key with your best friend

• Road trips

• Spontaneous adventures

• The feeling of sand between your toes

• Thunderstorms

• The taste of your favorite food

• The day when everything finally goes your way

• Compliments and praise

Mental Health Statistics

• Depression affects 121 million people worldwide.

• Depression can affect a person’s ability to work, form relationships & destroy their quality of life.

• More than 850,000 people die due to suicide every year.

• Suicide is the third leading cause of death among 15-29 year olds.

• 73% of global suicides occur in low & middle income countries.

• The most common category of mental health disorders in America are anxiety disorders.

• 1 in 6 youth aged 6-17 experience a mental health disorder each year.

• 50% of all lifetime mental illnesses begin by age 14, and 75% by age 24.

• People who are exposed to adverse circumstances-including poverty, violence, disability, & inequality are at a higher risk of developing a mental health condition.

Preventing Dissassociation

1. 5, 4, 3, 2, 1 technique- Name 5 things you can see; 4 things you can touch; 3 things you can hear; 2 things you can smell and 1 thing you can taste

2. Keep a journal- track your emotions, thoughts & experiences. Identify triggers & track prescribed medication intake .

3. Attending talk therapy (psychotherapy)

4. Practice Visualization

5. Use grounding techniques

6. Try breathing exercises

7. Create a personal crisis plan

8. Ensure adequate sleep

9. Rely on your support system -it’s okay to ask for help, you’re not a burden

10. Reduce daily stress

    What is Dissasociation?

    Disassociation is an adaptive response to threat and is a form of “freezing”. It is a strategy that is often used when the option of fighting or running (fleeing) is not an option. Dissasociation functions as a coping mechanism developed by the body to manage and protect against overwhelming emotions and distress. This can be a completely natural reaction to traumatic experiences, and can be helpful as a way of coping at the time.

    Symptoms of Disassociation

    • Feeling disconnected from your own body.

    • You might have a sense of who you are.

    • You may have clear multiple identities.

    • Feeling disconnected from the world around you.

    • Might have difficulty with sensory awareness, or the perception of senses might change.

    What does dissociation look like from an outside view?

    -They’re daydreaming, ignoring you, spacing out, or disconnected from the conversation and their surroundings.

    -The person may seem different from their usual self.

    -Eye contact is broken

    -The conversation comes to an abrupt halt

    -The person cannot accurately gauge the passage of time.

    -The person can look frightened, “spacey”, or emotionally shut down.

Eating Balanced

The importance of eating balanced:

1. Nutrition- A balanced diet provides the nutrients and energy needed for growth, repair, and staying active. It also helps prevent diet-related illnesses.

2. Chronic Disease Prevention- A balanced diet can help protect against chronic diseases like heart disease, diabetes, and some cancers.

3. Weight Management- A balanced diet can help you achieve and maintain a healthy weight.

4. Digestive health- A balanced diet can help improve gut health by reducing inflammation and helping good bacteria thrive.

5. Immunity- A balanced diet can help boost your immunity.

6. Bone and muscle health- A balanced diet can help strengthen bones and support muscles.

7. Skin, teeth, and eyes- A balanced diet can help your skin, teeth, and eyes healthy.

8. Pregnancy and breastfeeding- A balanced diet can support healthy pregnancies and breastfeeding.

9. Mental Health- Getting a perfect blend of nutrients by eating balanced will contribute to an improved mental health. This will help reduce stress and promote good hormones.

10. Better Brain Function- A healthy diet can help improve your brain function, including your focus and memory.

    A balanced diet involves eating a variety of foods in the right proportions, and consuming the right amount of food and drink. It also involves limiting your intake of salt, added sugars, and saturated/ industrially-produced trans-fats.

    A balanced diet provides your body with the nutrients it needs to function correctly; includes a variety of foods from the following food groups:

    -Vegetables and fruits -Fill half of your plate with a variety of vegetables and fruits. Eat a variety of colors, and choose non-starchy vegetables like broccoli, asparagus, squash, carrots, mushrooms, and leafy greens.

    -Whole grains -Choose whole grains like whole-wheat bread, whole wheat pasta, quinoa, oats, or brown rice. Whole grains are prepared using the entire grain, so they are broken down slowly by the body and have less effect on blood sugar.

    -Protein - Choose lean proteins like fish, poultry, beans, nuts, eggs, or soy-based options like tofu. Protein helps build and maintain bones, muscles, and skin.

    -Healthy fats -Use healthy oils like olive or canola oil for cooking, on salad, and at the table. Limit butter and avoid trans fat.

    -Drinks - Drink plenty of fluids, like water, tea, or coffee with little or no sugar. Limit milk and juice.

    -Limits -Limit saturated and trans-fats, sodium, and added sugars. Limit highly processed foods, which often have many added ingredients and removed nutrients.

Building a Crisis Plan

Here are a few things you can consider when making an emergency mental health plan:

• Assess for risk of suicide or harm

• Listen non-judgmental oh

• Give reassurance and information

• Encourage the person to seek professional help

• Encourage self-help and other support strategies

• Getting in a safe environment

• Create a toolbox of coping mechanisms: Think about what has helped you in the past, like talking to a friend, meditating, using fidget toys, doing art or exercising.

• Make a list of contacts: include essential contacts and places you can find help if needed.

• Learn about available services: Become familiar with services like 24-hour crisis lines, walk in crisis services, and Mobile crisis teams.

• Consider your surroundings: if you can’t stay in your home after a disaster, consider where you’ll go, like a hotel or shelter.

• Inquire about emergency plans: Ask about emergency plans at places you spend time, like work, school, and faith organizations.

• Consider volunteering: If there aren’t emergency plans in place, you can volunteer to help create one.

• Monitor your mental health: Regularly monitor your mental health and learn about ways to stay well.

• Read about risk factors: Learn about risk factors and early warning signs.

• Identify Triggers: Learn & document potential triggers to help prepare and prevent to go into crisis mode.

• Use coping mechanisms: Find coping skills that are healthy and align with the person’s needs. A good start is grounding using breathing techniques.