Coping Skills the "power banks" for your brain. They aren't about pretending everything is fine; they’re about finding ways to stay grounded when things feel like too much.
Deep Breathing
What it is: Slowing your breath to calm your body. How to do it: *Breathe in for 4 seconds *Hold for 4 seconds *Breathe out for 6 seconds Why it helps: Slows your heart rate and tells your brain you’re safe.
Grounding (5-4-3-2-1 Method)
What it is: Bringing your attention back to the present moment. How to do it: *5 things you can see *4 things you can touch *3 things you hear *2 things you smell *1 thing you taste Why it helps: Pulls you out of anxiety or overwhelming thoughts.
Journaling
What it is: Writing down your thoughts and feelings. Ideas to start: *“Today I feel…” *“What’s been bothering me is…” Why it helps: Gets thoughts out of your head so they feel less overwhelming.
Moving Your Body
What it is: Walking, stretching, dancing, anything active. Why it helps: Releases stress and boosts mood naturally.
Listening to Music
What it is: Playing music that matches or changes your mood. Why it helps: Helps process emotions and feel understood.
Talking to Someone
What it is: Opening up to a friend, parent, teacher, or counselor. Why it helps: You don’t have to carry everything alone.
Healthy Distractions
What it is: Doing something to give your mind a break. Examples: *Watching a show *Drawing *Playing a game Why it helps: Gives your brain time to reset instead of spiraling.
Temperature Reset
What it is: Using cold water or something cold to reset your body. How to do it: *Splash cold water on your face *Hold an ice cube *Put a cold pack on your neck Why it helps: It can quickly calm intense emotions and bring your focus back.
Progressive Muscle Relaxation
What it is: Tensing and relaxing different muscle groups. How to do it: *Tighten one muscle group (like your fists) for 5 seconds *Release *Move through your body Why it helps: Releases built-up tension you might not notice.
Creative Outlets
What it is: Expressing yourself without words. Examples: *Drawing or painting *Writing poems *Making music Why it helps: Helps you process emotions in a different way.
Getting Outside
What it is: Spending time in nature or fresh air. Examples: *Sitting in the sun *Walking in a park *Even just stepping outside for a few minutes Why it helps: Can improve mood and reduce stress.
Taking a Break from Social Media
What it is: Logging off for a bit. Why it helps: Reduces comparison, pressure, and overstimulation.
Mental Distraction Games
What it is: Keeping your brain busy with something focused. Examples: *Word searches *Sudoku *Counting backwards from 100 by 7s Why it helps: Interrupts anxious or negative thought loops.
Sensory Grounding
What it is: Using your senses to calm down. Examples: *Chewing gum or candy *Smelling perfume/lotion *Holding something textured Why it helps: Brings your focus out of your thoughts and into your body.
“Brain Dump”
What it is: Writing everything on your mind at once. How to do it: No structure, no grammar, just let it out Why it helps: Clears mental overload.
Setting One Small Goal
What it is: Giving yourself something simple to complete. Examples: *Make your bed *Drink a glass of water *Send one text Why it helps: Creates a sense of control and accomplishment.
Resting / Sleep Reset
What it is: Letting your body recover. Why it helps: Lack of sleep can make emotions feel way more intense.
Breaking Tasks into Small Steps
What it is: Making overwhelming things feel manageable. Example: Instead of being nervous about things, break them down. Like homework, instead of stressing just break it down on how you will do it in your head or on a piece of paper. Why it helps: Reduces stress and builds momentum.
Self-Compassion (Being Kind to Yourself)
What it is: Talking to yourself the way you would a friend. Example: Instead of “I’m failing” say, “I’m having a hard moment” Why it helps: Reduces negative thinking patterns.
Comfort (Pets or Safe Items)
What it is: Being around something that makes you feel safe. Examples: *Hugging a pet *Wrapping up in a blanket *Holding something comforting Why it helps: Creates a sense of safety and calm
Helping Someone Else
What it is: Doing something kind. Examples: *Compliment someone *Help a friend *Do something small for family Why it helps: Shifts focus outward and boosts mood.
Positive Self-Talk (Realistic Version)
What it is: Not fake positivity, just balanced thoughts. Examples: *“This is hard, but I can get through it” *“I’ve handled things before” Why it helps: Challenges negative thinking without feeling fake.
“Ride the Wave”
What it is: Letting emotions pass instead of fighting them. How to think about it: Emotions rise, peak, and fall, liike waves. Why it helps: Reduces panic about feelings lasting forever.
Change Your Environment
What it is: Moving to a different space. Examples: *Go outside *Sit in a different room *Clean up your space a little Why it helps: Breaks negative patterns tied to a place.