Coping Skills Training - PowerPoint by maclaren1

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									Coping Skills Training
Coping skills training involves 5 steps

1. Relaxation skills – diaphragmatic
   breathing, PMR, & cue-controlled
   relaxation
2. Stressful-events hierarchy – listing
   your stressful situations from least to most
   distressing
3. Coping thoughts – assist in getting
   through anxious or angry
Coping skills training involves 5 steps

4. Imago coping skills – imagining the
   stressful event, feeling the tension and
   distressing emotions associated with
   it, and then relax away the tension and
   utilize coping thoughts
5. In vivo coping skills – applying the
   first 4 steps automatically in your daily
   life in any stressful situation
     Coping Skills for Anxiety
Learning to relax efficiently
  Being able to use them in a moments notice
  and to achieve relaxation in a short timeframe
Pick a theme in your life where you feel
anxious
  List the things that might trigger anxiety with
  this theme
    Fear of heights – flying in a plane, driving over a
    bridge, standing on a ladder
Coping Skills for Anxiety (cont.)
Stress coping thoughts
  What is the stimulus situation
  Physical reactions as a result
    Rapid heartbeat, clammy hands, dry mouth
  Behavioral response
    Urge to get off the plane, drive around the bridge
  Thoughts associated
    I can’t do this; I’m a nervous wreck; The plane will
    crash and I’ll die; everyone will notice my fear
When to use stress coping statements
 When you are preparing to do something anxiety
 provoking and are having thoughts that trigger
 anxiety
 When you confront the stressful situation and the
 anxiety thoughts interfere with your abilities to
 concentrate/cope
 When you feel tension and need to be reminded to
 relax
 When you have completed an anxiety-provoking
 activity and want to acknowledge that you have
 succeeded in getting through the event
How to use stress coping statements
 Preparation
   There’s nothing to worry about
   I’m going to be all right
   I’ve succeeded at this before
   It’s easier once you get started
 Confronting the stressful situation
   Stay organized
   Take things one step at a time, don’t rush
   I can get help if I need it
   It’s okay to make mistakes
   If it get tense, I’ll take a breather and relax
How to use stress coping statements
 Coping with fear
   Relax now!
   Just breathe deeply
   I am afraid only because I decided to be
   I’ve survived this and worse before
 Reinforcing success
   I did it!
   I am able to relax my anxiety away
   I did all right. I did well.
   Next time I won’t have to worry so much
   How to use imago coping skills
Relax until you feel deeply relaxed, calm, and safe
Imagine you’re in the situation that triggers the anxiety
  See the situation, feel the tension in your body, hear
  what is going on
Start to cope
  Begin relaxing and using coping thoughts
Rate your anxiety
  On a scale of 0 (no anxiety) to 10 (most anxious you
  have ever felt)
  Review your thoughts to see if any are
  ineffective, replace them where necessary
         Coping skills for anger
Same 5 steps used for anxiety coping
Triggers for anger come from “should” statements &..
  Based on the assumption that someone has violated
  appropriate rules of behavior
     Often comes from the fact others may not agree with your
     definition of “Appropriate rules of conduct”
     People are more inclined to do what is in their self-interest, not
     what they should do
  Often have a sense of entitlement
  Include an idea of fairness
  Spring from the belief that you can change people if
  you apply enough pressure
   Coping skills for anger (cont.)
…. Blaming statements
  Based on the concept that the pain/discomfort you feel
  is because they did it to you
  Feels good to hold someone else responsible for your
  woes and to punish them, at least mentally
  Often involves assuming malicious intent
     Feeling someone is deliberately trying to harm you
  Often involves exaggeration
     Serves to magnify the seriousness of the problem
         Increases your anxiety and your anger as you sense you have
         been victimized
  Frequently includes global labels that indict a person
     Rather than focus on the behavior, sweeping negative
     judgments are used toward the other person
 Stress coping thoughts for anger
The best coping thoughts simply remind your to
stay calm and relaxed when faced with irritants
  Getting angry won’t solve the problem
  As long as I keep my cool, I’m in control
  I’m not going to let them get to me
  Stay calm, no sarcasm, no attacks
  Keep an open mind, make no judgments
  It’s not worth getting angry
  Its funny if you look at it that way
  I can’t expect people to act the way I want them to
  I don’t have to take this so seriously

								
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