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"The" Skill List


After months of drafts I finalized the skill list for the first course and decided to make one Master class that can help with many diagnosis and symptoms over smaller courses. This way students can skip around as needed and also have ongoing access to skills as they build their mastery.

The grand list is....drumrolll....

Skills for feeling too up (Anxiety, Panic Attacks, Bipolar, PPD)

  1. Wise Mind

  2. Body Scan

  3. Journaling or video- write it all down

  4. Square Breathing Set

  5. 5 Things: see, feel, smell, hear, taste

  6. Self sooth & create self sooth box

  7. Nourish yourself

  8. Talk to Your Anxiety not Yourself, Name it!

  9. Change the Scenery

  10. Create a Plan

Skills for feeling down (Depression, Bipolar, suicidal thoughts)

  1. Set a goal (small)

  2. Basics of Self Care

  3. Give yourself Credit

  4. Schedule yourself time to feel down

  5. Scale it 1-10

  6. Belly Breathing

  7. Fake it Until You Make it

  8. Positive (& realistic) self talk

  9. What did I do last time I felt like this to feel better

  10. Create a Plan

Skills for not feeling (dissociation, PTSD, C-PTSD, Trauma)

  1. Grounding Tree

  2. Body Armor

  3. Dissociate/Walk Away

  4. 5 Senses to get back to reality

  5. Notice where you go

  6. Rewind and fix the tape

  7. Take a Break and focus on yourself (if you can)

  8. Self Care Kit (to go, in car, in purse, at home, work, etc)

  9. List strengths you have since or due to the trauma/abuse/issue

  10. Forgive (even if they haven't apologized, accept you might never get it!)

Skills for feeling too much (trauma, PTSD, C-PTSD, Anxiety, Anger, BPD, Abandonment)

  1. Visualize a safe space

  2. Get out

  3. HALT

  4. Write a letter to yourself for next time

  5. Stop, think, do (CBT self harm)

  6. Watch kids TV, read kids books (KISS)

  7. Progressive Muscle Relaxation

  8. Do math, taxes, alphabetize, get out of your head

  9. Adjust your expectations (it would be weird if you didn't feel like that)

  10. Keep it simple (eat what you can grab, sleep when you can, survival mode)

Skills for everyone (no diagnosis needed!)

  1. Journal

  2. Self-Care

  3. Time Management

  4. Sleep Hygiene

  5. Reaching out

  6. Getting professional help

  7. Gratitude

  8. Create your own mindfulness/tape yourself

  9. Make happy memories to store for later

  10. Basics of DBT Interpersonal Effectiveness

Skills for Helping others

  1. Radical Acceptance

  2. Can't help those who aren't ready (don't make an intervention)

  3. Communicate - I am ready when you are

  4. Leave it to the professionals

  5. DBT Give

  6. Focus on something else

  7. Take care of yourself/protect yourself

  8. Help out in others way (clean their home, offer help, be available)

  9. Boundaries

  10. Wish them well, peace, pray, positive vibes.

©2018 by Online Coping Skills

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