Coping Skills Toolbox
Find what you need in the moment
Start with one question: What do I need right now? Then pick one small skill that fits. When the nervous system is activated, simple and concrete usually works better than perfect. A good coping skill should leave you a little more steady, connected, or clear; if it makes things worse, switch strategies.
Six ways in
- Ground: when you feel scattered, unreal, panicky, or flooded
- Release: when you feel keyed up, angry, restless, or trapped
- Soothe: when you feel tender, sad, overwhelmed, or raw
- Connect: when you feel ashamed, shut down, or alone
- Refocus: when your mind is racing, spiraling, or stuck
- Rest: when you are depleted and need quiet and less input
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