Coping Strategies

Use these strategies when you need a break

or start to feel overwhelmed

In your workspace at home:

Get a drink of water


Set a timer and walk for 2 minutes


Take 15 deep breaths


  • Count quietly to yourself

  • Positive self-talk

  • Stretch

  • Play the 54321 game (Name 5 things you can see right now, 4 things you can feel right now, 3 things you can hear right now, 2 things you can smell right now, 1 thing you can taste right now)

  • Look out the window

  • Place your pencil on your desk, close your eyes and relax your shoulders

  • Ask for help

CREATE

Draw, color or paint

Use Playdough

Imagine a favorite place

Cook or Bake

  • Write down what is bothering you, crumble it up and throw it away

  • Stare at a picture and make a story about it

  • Make a collage or vision board

  • Make or play with slime

  • Weave, knit or crochet

  • Make up a song, rap, rhyme or dance

  • Make origami

  • Build something or play with Legos

  • Look at or take pictures

  • Do a puzzle

At Home

Read

Nap

Play with a pet

Clean, declutter or organize

  • Talk to a friend or an adult about what is bothering you

  • Blow out a candle

  • Scream into or punch a pillow

  • Listen to music

  • Watch T.V.

  • Spend time in your room

  • Hug a loved one or a teddy bear

  • Throw a deck of cards and pick them up in order

  • Rip up an old phone book or newspaper

  • Cry

  • Meditate or try guided imagery

  • Practice self care i.e. sleep, healthy eating, exercise, etc.

Outside

Listen to the ocean

Ride a bike

Yard Work

Play

  • Throw ice cubes outside

  • Break sticks, garden, or plant a tree

  • Ride a skateboard

  • Help someone

  • Throw, kick or bounce a ball

  • Go for a hike, walk or run

  • Exercise