No matter how stressful your life may seem, you can take control of it. There are plenty of stress management techniques that help you relieve stress and overcome it. One such technique involves the use of coping skills worksheets. Coping skills are simple techniques that a person uses to deal with stressful situations. It can be in the form of meditation, taking care of a pet, engaging in a hobby and so on. However, gaining these coping skills and making it a habit takes time and practice.
Thankfully, there are several tools that can help you get started and work your way to building a more positive and self confident you. The tool we are going to be discussing in this article is coping skills worksheets. Coping skills worksheets are basically worksheets that are designed to help you discover more about the workings of your mind and body and find healthy ways to cope with life situations effectively.
Let’s take a look at some examples of coping skills worksheets that help you explore the causes of stress in your life and manage them.
When you are faced with a situation where you are unwilling or unable to change a situation, distress tolerance skills are needed. These skills will help you to understand that there are some problems that are beyond your control and accept them. TherapistAid.com recommends the A.C.C.E.P.T.S formula, where each letter in the acronym serves as a reminder of what you need to do in distressing situations.
The letter A reminds you to focus on activities that require concentration; C tells you to focus on something other than yourself; the next C asks you to compare your situation to something worse; E asks you to do an activity that is contrast to the emotion you are currently feeling; P tells you to push out negative thoughts; T encourages you to focus on your thoughts when you are emotional; and S asks you to distract yourself using safe physical sensations.
Its not just adults who need coping skills. Kids also go through a lot of anxiety and stress, and are not really sure how to identify it and seek help. Coping skill worksheets for kids are also available as are games and activities such as blowing bubbles, riding a bike, making a cupcake, and so on. Here’s an example of a fun Bingo game that teaches kids different coping skills to deal with stressful situations.
Kids can understand and express themselves better when using creative worksheets like this one. This activity sheet helps kids identify and express their feelings in words and find solutions together.
Coping skills worksheets like this one discusses the pros and cons of applying various skills such as distraction, grounding, emotional release, self love, thought challenge, and access to higher self.
Users who adopt these coping skills can then write down the activities that worked best for them and print and pin them to the wall or on the fridge to quickly refer to in times of need.
Infusing positive and motivational messages like this one will also help kids develop positive skills and get over negative emotions. Kids can be asked to write down activities they completed using the positive skills in this chart.
Coping skills for depression and coping skills for anxiety include activities such as exercise, meditation, change in lifestyle habits, social support and emotional self care.
Positive and Negative Coping Skills
While we have focused on positive skills thus far, the truth is that we quickly rely on negative coping skills during times of stress. Negative coping skills are easy to develop and can quickly become a habit. These behaviors have a catastrophic effect on our ability to deal with stress. Therefore it is important to identify and recognize negative coping skills in your life and replace them with positive ones.
Sample list of coping skills that are negative in nature:
- Abusing drugs or alcohol
- Wasting time on unimportant tasks
- Blaming others
- Behaving in a mean or hostile manner
- Gossiping about others or criticizing them
- Refusing to accept help from others
- Lying to others and manipulating them
- Sabotaging plans
- Arriving late to appointments and procrastinating your activities
- Provoking others
- Enabling others to take advantage of you
- Living in denial
- Behaving stubbornly and throwing tantrums
- Hitting people, throwing things, or yelling
- Driving recklessly
- Doing physical harm
- Continually crying
Create a table or chart with a list of coping skills that you have identified in your life that are negative. Then take a printout and stick it on your pin board. Now work towards replacing those negative behaviors with positive ones. YourLifeYourVoice has a list of 99 coping skills that you will find useful to overcome your negative emotions and behaviors. Save or print them to refer to them at your convenience.
If you are someone suffering from stress and anxiety, or know someone who is having the problem, make use of the coping skills worksheets in this post to develop the right skills and habits to overcome them.
So what about you? Do you have any coping skills that you love or that you find helpful?