Understanding Emotional Reactions and Coping Skills

Emotional Responses

• Emotional brain often leads to irrational actions.
• Rational part of the brain shuts down when it perceives a threat.
• Historically, survival mode helped ancestors in life-threatening situations.
• Modern triggers: feedback from a boss, public speaking, poor grades, rejection.

Importance of Coping Skills

• Coping skills help transition from emotional to rational thinking.
• Essential for handling anxiety, depression, and intense emotions.
• Video will discuss 25 coping skills.

Coping Skills Overview

• Aim to move from the emotional brain back to the rational brain.
• Help in making better choices during emotional distress.
• Not a long-term solution but useful for immediate relief.
• Examples include reading summaries using tools like the Blinkist app.

Crisis Management: HALT

• HALT is an acronym for Hungry, Angry, Lonely, Tired.
• Addresses the need to pause and assess situations during stress.

Types of Coping Skills

Sensory Coping Skills

• Engage the brain and body: fresh air, walks, music, comfortable textures.
• Activities: massage, exercise, shower, crafts (knitting).

Cognitive Coping Skills

• Focus on processing thoughts: writing, journaling, meditation.
• Other activities: coloring, guided imagery, muscle relaxation.

Active Coping Skills

• Face challenges with safety and support: music, humor, TV (with caution).
• Outdoor activities: nature, gardening, facial care, art.

Connection Coping Skills

• Interpersonal interactions: hugging, petting animals, communication.
• Writing letters or emails to express difficulties.

Avoiding Dependency

• Avoid over-reliance on coping skills to prevent addiction.
• Coping skills should lead to problem resolution, not avoidance.

Developing a Personal Crisis Plan

• Identify three activities for emotional regulation.
• List three contacts for mental health crises.
• Explore local mental health resources (hotlines, chat services).
  • Examples: national suicide prevention lifeline, Safe Utah.

Further Learning

• Mention of a 30-skill course on processing emotions.
• Free main video lessons available on YouTube.
• Full course with additional resources is purchasable.

Conclusion

• Coping skills are vital for immediate emotional relief.
• Encourage developing skills to make better choices in crises.