Coping Strategies

When to use:

When feeling overwhelmed or reactive

Steps:

1. 1Stop - Pause whatever you're doing
2. 2Take a breath - Breathe slowly and deeply
3. 3Observe - Notice your emotions, thoughts, and body sensations
4. 4Proceed - Choose how to respond mindfully

When to use:

During panic attacks, anger, or intense sadness

Steps:

1. 1Remind yourself that emotions are temporary
2. 2Notice where you feel the emotion in your body
3. 3Breathe into that area without trying to change it
4. 4Watch the intensity rise and fall like a wave

When to use:

During panic attacks or intense emotional distress

Steps:

1. 1Hold ice cubes in your hands or on your face
2. 2Take a cold shower or splash cold water on face
3. 3Use a heating pad or warm compress
4. 4Step outside if temperature is different

When to use:

Before stressful situations or during anxiety

Steps:

1. 1Breathe in for 4 counts
2. 2Hold your breath for 4 counts
3. 3Exhale for 4 counts
4. 4Hold empty lungs for 4 counts, then repeat

When to use:

During panic attacks or when feeling disconnected

Steps:

1. 1Name 5 things you can see
2. 2Name 4 things you can touch
3. 3Name 3 things you can hear
4. 4Name 2 things you can smell
5. 5Name 1 thing you can taste

When to use:

For chronic worrying or rumination

Steps:

1. 1Set aside 15-20 minutes daily for worrying
2. 2When worries arise outside this time, write them down
3. 3Tell yourself 'we'll worry about this during worry time'
4. 4During worry time, review your list and problem-solve

When to use:

When feeling physically tense or having trouble sleeping

Steps:

1. 1Start with your toes - tense for 5 seconds, then relax
2. 2Move up through each muscle group (legs, abdomen, arms, etc.)
3. 3Notice the contrast between tension and relaxation
4. 4End by relaxing your whole body for 30 seconds

When to use:

During high stress or when you need quick relief

Steps:

1. 1Temperature - Use cold water or ice
2. 2Intense exercise - Do jumping jacks or run in place
3. 3Paced breathing - Slow, deep breaths
4. 4Progressive relaxation - Tense and release muscles

When to use:

When stressed thoughts interfere with other activities

Steps:

1. 1Visualize a strong container (box, safe, etc.)
2. 2Imagine placing your worries and stresses inside
3. 3Close and lock the container securely
4. 4Tell yourself you'll return to these issues at an appropriate time

When to use:

When experiencing negative self-talk or catastrophic thinking

Steps:

1. 1Write down the triggering situation
2. 2Identify your automatic thoughts
3. 3Notice the emotions and rate their intensity
4. 4Challenge the thoughts with evidence for and against
5. 5Develop more balanced, realistic thoughts

When to use:

When feeling overwhelmed by current problems

Steps:

1. 1Ask: Will this matter in 10 minutes?
2. 2Ask: Will this matter in 10 months?
3. 3Ask: Will this matter in 10 years?
4. 4Adjust your response based on this perspective

When to use:

When being self-critical or harsh with yourself

Steps:

1. 1Notice when you're being self-critical
2. 2Ask: What would we say to a good friend in this situation?
3. 3Speak to yourself with the same kindness and understanding
4. 4Practice self-compassion instead of self-judgment