Coping Skills

I feel overwhelmed by distance learning and Google classroom

• Action skill: make a schedule, create a to-do list and start with one task

• Relaxation skill: take a nap and do not do your work

• Distraction skill: play video games and do not do your work

• Thinking tool: think about something mean someone once said to you and do not do your work

I can’t do this. I’m not good enough. I’m going to fail anyway.

• Action tool: hit the desk and punch the wall

• Relaxation tool: ignore your feelings and watch you tube

• Thinking tool: Focus on the positive aspects of your life and pick one task that you can complete, like a journal or CNN 10

• Distraction tool: ignore your feelings and eat something sweet

I have a hard time getting my work done and I am sleeping late and missing my zoom classes.

• Thinking tool: think about how lazy you must be and how hard it probably would be to get help from staff

• Relaxation tool: ignore your alarm and stay in bed

• Distraction tool: stay up later than usual binging a show you have already seen

• Action tool: create a schedule and go to bed one hour earlier tonight

Lately I have been focusing on a negative relationship from my past instead of engaging with people around me now.

• Distraction tool: set up a zoom with another student and staff and do something fun with a school friend

• Action tool: hit the desk and punch the wall

• Thinking tool: keep thinking about that negative relationship

• Relaxation tool: take a nap and skip zoom class

I'm not motivated, I don't like doing anything, I just feel lazy

• Action tool: do exercises in my room and do not do my work

• Distraction tool: play video games and do not do my work

• Relaxation tool: lay back down in bed and do not do my work

• Thinking tool: remember that I want to graduate and get a job and make money

I just want to have fun and not do my assignments during school closure.

• Thinking Tool: I want a job that pays well in the future, so I want to graduate high school, so I want to do my school work.

• Action Tool: I want to be healthy so I am going to exercise and tell my teacher what I did each day to get credit for PE.

• Distraction tool: I can have fun by making meals and doing art at home. I will write what I made in my journal and get credit while I am having fun at home.

• Relaxation tool: I will make a deal with my parent to purchase a new game when I get do my work and get Level 4 or 5. Then I can relax this weekend.

“I can’t get my work done because my family keeps talking to me and there is always someone doing something where I am trying to go to Zoom class”.

• Action: Yell at my family or people in my house. Yell at them all to shut up.

• Thinking: find a time of day when other people are busy with their own activities and do my work online during that time.

• Relaxation: stay in my room and stay in my bed and don't do my work.

• Distraction: play video games and do not do my work.

I cannot focus on my schoolwork when I am sitting on the couch or at the table. Why don't the people in my house leave me alone?

• Thinking: I am going to run away from this house and then they'll know how mad I am.

• Distraction: play video game and ignore school.

• Relaxation: take a nap on the couch instead of doing any work.

• Action: find a room with a door that closes. Make a "Do Not Disturb" sign to hang on the door knob when it is time for class.

“Watching the news gives me anxiety so I just don’t do the CNN 10 assignments.”

• Relaxation: Stay in my room, stay in my bed and avoid hearing about the virus forever.

• Action: email my teacher and behavior coach and ask for an alternative current events assignment.

• Distraction: play video games and skip CNN10 forever.

• Thinking: The news is usually about bad things so I just won't do CNN 10.

“I have to share my wifi hotspot, and sometimes when I am supposed to be in class, the network is really slow and I cannot hear or see my teacher and peers very well.”

• Action: Change the wifi password and don't tell anyone in the house.

• Thinking: I can tell my family when my Zoom class is scheduled and ask them to let me use the network for just 40 minutes out of the whole day by myself.

• Distraction: I can play my games during Zoom and let my class window be slow.

• Relaxation: I can imagine a happy place where the wifi is perfect and not do my work.