Coping Skills Toolbox
Name one healthy coping skill you can use when you're feeling overwhelmed.
Deep breathing, music, walking, grounding, journaling, talking to someone, taking a break, etc.
What is an “I-statement”?
A way of communicating your feelings or needs without blaming the other person.
Name one thing you're good at.
I love that! 👏👏
Name one small thing that can improve your mood.
Music, pets, food, going outside, talking to someone, a favorite show, etc.
Which sense is especially powerful in dogs: sight, smell, or taste?
Smell.
True or false: A coping skill has to completely get rid of the uncomfortable feeling to be considered helpful.
False. It may simply help make the emotion more manageable.
Change “You never listen to me!” into a calmer statement.
Example: “I feel frustrated when I don't feel heard.”
Name one quality you like about yourself that has nothing to do with appearance.
✨✨✨✨✨
True or false: A mood booster has to be something big or exciting.
False. Small enjoyable or comforting activities count.
True or false: A dog's nose print is unique, similar to how human fingerprints are unique.
True.
You're having a rough day and notice yourself getting more overwhelmed. What's one coping skill you could use that takes less than five minutes?
Deep breathing, grounding, stretching, listening to a song, stepping outside, using a fidget, etc.
Someone asks you to do something you don't feel comfortable doing. Give one respectful response.
“I'm not comfortable with that,” “I'd rather not,” or another clear boundary.
Your friend makes a mistake and says, “I'm such an idiot.” What would you say to them? Now, could you say something similar to yourself after making a mistake?
✍️(◔◡◔)
You're having a low-energy day and don't feel like doing much. Name one low-effort mood booster you could try.
Listen to a favorite song, watch something funny, sit outside, cuddle a pet, text someone, have a favorite snack, etc.
What is the smallest recognized dog breed in the world?
Chihuahua.
What should you do if your usual coping skill isn't helping?
Try another strategy, change your environment, give yourself time, or reach out for support.
Someone says something that hurts your feelings, but you're not sure what they meant. What's better: assume the worst or ask for clarification?
Ask for clarification.
Finish this sentence: “Something I've handled better than I give myself credit for is…”
(✿◡‿◡)
What's one activity that usually makes you feel at least a little better afterward, even when you don't initially feel like doing it?
╰(*°▽°*)╯
Why do dogs sometimes turn around in circles before lying down?
It's thought to be an instinctive behavior inherited from their wild ancestors, who circled to prepare and check their sleeping area.
You're stressed, irritated, AND tired at the same time. How could you figure out which coping skill your body needs?
Pause and identify what you're feeling, notice what your body is telling you, and choose a strategy that matches the need.
You're upset and know that if you continue talking, you might say something you regret. How could you communicate that you need a break without shutting the other person out?
Example: “I'm getting overwhelmed. Can I have some time to calm down, and then we can finish talking?”
Name three things about yourself that you would never want someone else's opinion to take away from you.
😌
Build your own “bad day rescue kit.” Pick three things you'd put in it to help improve your mood or comfort yourself.
👩⚕️ nice!
Dogs don't only wag their tails when they're happy. What else can tail wagging communicate?
Excitement, nervousness, uncertainty, arousal, tension, or other emotional states depending on the dog's body language and situation.