Basic coping skills

Anthony

Session 1:  Introduced Anthony to the skill of journaling. Explained that it can be done quickly to relieve stress but can also have long-lasting benefits if he does it regularly. It can help people organize their thoughts, gain insight about themselves, clarify their emotions, solve problems, and increase self-esteem. It can also help reduce ruminating on unhealthy thoughts and feelings of being overwhelmed. I told Anthony he could do it with a computer or phone app, but writing out his thoughts and feelings by hand, using a pen and paper, might make it more effective.

Session 2: Reviewed the coping skill of journaling that we discussed last week. Then introduced another coping skill he could use on a daily basis – exercise. Educated Anthony on the benefits of exercise. Explained that when people engage in vigorous physical activity, their brains release chemicals that can increase their sense of well-being and enhance their ability to focus and concentrate. In addition, walking for 30 minutes, three times a week, could help improve his overall health and reduce his risk of disease and illness.

Session 3: Reviewed the benefits of exercise that we discussed last week. Introduced another technique – meditation – explaining that it involved centering his thoughts on one activity, word, or environmental cue such as a sound or smell. Modeled focusing on my breathing as an example and explained what I was doing. Informed Anthony that people who meditate often report experiencing an increase in patience and a general sense of mental clarity, and that it can be especially helpful in decreasing automatic, habitual or ruminating thought patterns that cause distress.

Session 4: Reviewed the coping skills of journaling, exercise, and mediation that we covered in prior sessions. Today we discussed a fourth coping skill – increasing (or maintaining) interaction with other people. Explained to Anthony that isolation is one of the most common symptoms experienced during periods of distress, and that being alone often makes things worse. It deprives people of support when they need it most, makes it easier to ruminate on problems, and can lead to feelings of being disconnected from the world. Knowing there are others who experience similar circumstances and reactions can decrease people’s sense of isolation and help them feel better. Socializing with others can even help prevent some mental health issues from occurring in the first place. Suggested to Anthony that he decide on at least two people he will continue interacting with regardless of how he feels.

Session 5: Introduced Anthony to the skill of deep breathing. Explained that a common response to stress is the “fight or flight” reaction, which leads to rapid, shallow breathing. This compromises the quality of oxygen delivered to cells and increases feelings of anxiety and discomfort. Deep breathing (or belly breathing) is a technique people can use to return their bodies to a calm, unthreatened state. Modeled this for Anthony by sitting down, placing one hand on my stomach and the other on my chest, and breathing in slowly and deeply. Explained to Anthony that my goal was to have the hand on my stomach rise higher than the hand on my chest. I then asked Anthony to try it, gave him feedback, and praised him for his efforts. Recommended he do deep breathing for 60 seconds at a time and try to put all other thoughts out of his mind when he does it.