Coping Skills

Mind and Emotions

100

This is a way to use your respiratory system to decrease the physical response to anxiety. 

What is deep breathing? 

200

This is a way to practice focusing on the present by using your senses to notice things, both internally and externally, without judgement. 

What is mindfulness meditation. 

300

This is when you focus on the good stuff in your life.  

What is a gratitude list? 

Self Care

100

Writing out your thoughts and feelings as way to clarify your thoughts, self-reflect, and work through difficult feelings. 

What is journaling? 

200

This is what you are doing when you say "no" to something you dont want or dont have the time, energy, capacity to do.  

What is setting boundaries? 

300

This is generally needed for at least 7 or 8 hours each night. 

What is sleep? 

External Supports

100

This is a place where fresh air, trees, and vegetation, can help to reduce your stress hormones, boost your mood, and increase focus. 

What is nature? 

200

Someone who helps your brain to release more feel good chemicals ( oxytocin, serotonin, and dopamine), while decreasing your brain's level of cortisol (stress hormone) in the brain.  

A dog, cat, or another furry friend.  

CBT

100

This is when you schedule activities that make you feel accomplished, or that help you to connect with others, or that you simply enjoy.  

What is behavioral activation? 

DBT

100

This DBT skill helps one to ground with the use of cold water or ice, movement, and breathing. 

What is TIP?