Coping Skills

WHAT ARE COPING SKILLS?

Coping skills are different strategies that you can use to help you feel better or deal with an uncomfortable situation. Do you need coping skills? The answer is Yes! Here are some ideas on how to deal with different situations and learn to deal with uncomfortable emotions.

Coping Exercises for Children

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Older Version POSTER Coping SKills for Kids by WholeHearted School Counseling.pdf

CopingSkillsChart.pdf

Free-Coping-Skills-Printable-The-Helpful-Counselor.pdf

Coping Skills

Diversions: Things to do to distract yourself

- Write a letter (let it all out)/rip it up
- Draw, paint, photography
- Play an instrument, sing, dance, act
- Take a shower or a bath
- Wash your face for 60 seconds
- Paint your nails/do your makeup
- Garden/water the plants
- Take a walk/ride your bike/take your dog out
- Watch television or a movie that makes you happy or laugh
- Watch cute animal videos on YouTube
- Watch funny YouTube videos
- Play a board game, video game
- Do a word search/puzzle
- Clean or organize your environment
- Read a book
- Take a break/walk away
- Listen to your favorite song/Upbeat music
- Write a poem/rap/song
- Keep and write in a journal

Social/Interpersonal Coping: Get help from someone you trust

- Talk to someone you trust
- Set boundaries and say “no” or work on something you both agree to
- Write a note/letter to someone you care about- email/Mail it (optional)
- Be assertive and say what you need- Remember people can’t read your thoughts
- Use humor with a friend/tell a joke
- Spend time with friends and/or family that care about you
- Serve someone in need/help a friend- you can’t be responsible for others problems but you can do something nice for them
- Care for or play with a pet- give them a bath,brush them, pet them, clean their environment
- Role-play challenging situations with others- act out what that person may say or do
- Encourage others- kindness is always a good idea

Physical/ Tension Releasers: Get your body moving

- Exercise or play sports
- Dance to your favorite songs
- Hug/Squeeze a stuffed animal or pillow
- Catharsis (yelling in the bathroom, punching a punching bag/pillow) as long as you are not hurting yourself or others
- Cry
- Laugh
- Get enough sleep- 8 to 10 hours
- Eat healthy foods
- Eat a little chocolate or a snack
- Drink waterDeep/slow breathing
- Count to 10 or 20
- Squeeze a stress toy
- Squeeze and release your fists
- Push the wall and let go

Cognitive Coping: Change the way your brain thinks

Make a gratitude list- even when things are bad remember you have good things going on around you
Brainstorm solutions/fight unrealistic thoughts- Make a real and not real list
Lower your expectations of the situation
Keep an inspirational quote with you
Be flexible-not everything will go your way
Write a list of goals
Act opposite of negative feelings
Write a list of pros and cons for decisions
Reward or treat yourself when you are successful
Write a list of strengths
Accept a challenge with a positive attitude
Make a to do list
Make a daily schedule- its ok if you don’t 100% stick to it

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