Coping Strategies
Coping Strategies (or Skills) are tools and techniques to help you handle difficult emotions, manage your thoughts, and decrease stress.
Need help with Coping Strategies?
Ask your School Counselor!
Remember to have an open-mind when trying new coping strategies. Not every strategy will work well for you, and that’s okay! What’s important is that you give it a try and notice how it makes you feel. You might be surprised at the strategies you end up loving the most!
Make a Coping Strategies Toolbox
Kids (and adults) need healthy coping strategies to help them deal with tough emotions, setbacks, and just everyday ups and downs.
Find your Toolbox
Like a box, container, or bag.
Fill it with your Coping Strategies
Write down your strategies or place Items inside (like bubbles, paper, crayons)
Coping Strategies
Find strategies that work for YOU!
Here are some ideas to add to your Coping Strategies Toolbox:
Challenge Negative Thoughts
We can be very mean to ourselves in our own heads. Look at the facts! Ask yourself:
Is it true?
What proof do I have?
What is the worst thing that could happen?
Am I looking at the whole picture or just one part?
Could there be another explanation?
What is most likely to happen?
Deep Breathing
Learn more about the benefits and other forms of Deep Breathing.
Square Breathing
Trace your finger around a square as you breath.
Spend 3 seconds moving along each side.
Slow, Deep Breaths
Match your breathing to the image.
Take a deep breath in as it expands, and release it as it folds back down.
Mindfulness
Learn more about the benefits and forms of Mindfulness.
mindfulness Is...
Paying attention to something happening RIGHT NOW
Being in the present moment, not the past or future
Focusing on messages from your body to better understand ourselves
Mindfulness Helps With...
Focusing and Paying Attention
Relaxing and Calming Down
Improving your Understanding of your Body and Mind
Slowing Down to Appreciate Happy and Pleasant Moments 😸
Other Coping Strategies
Count to 10 - Give yourself 10 seconds before acting.
Do What Makes you Happy - Read a book, walk your dog, pet your cat, ride a bike, watch Netflix, talk to your best friend.
Eat - Have a healthy snack.
Exercise - Stand up and stretch, go for a walk, jog in place, dance, yoga, meditation.
Fidget - Use a fidget toy or Stress Ball to keep your hands active.
Fresh Air - Spend time outside, listen to nature sounds.
Get Creative - Draw, paint, color, decorate, sculpt, build, bake, play.
Get Space - Spend some time alone or with someone you love.
Hydrate - Drink a glass of cold water.
Laugh - Read a joke book, think of something funny, watch a funny video.
Journaling - Write down your worries, write a letter, make a gratitude list, list your positive qualities.
Music - Listen to relaxing sounds or music, hum your favorite song.
Positive Self-Talk - Say something kind to yourself, say "I can do this," keep a positive attitude, compliment yourself, use an "I" Statement, list 10 positives about you.
Read - Read a good book, read a magazine.
Recognizing your Emotions - identify your emotions, express your feelings to someone.
Rest - Ask for a break, take a nap, close your eyes and relax. Getting enough sleep is very important!
Smile - smile in the mirror, smile at others.
Sports - Join a team or play for fun.
Talk it Out - Ask a trusted friend for help, talk with someone you trust.
Vacation - Take a short or long break, visualize your favorite place.
Coping Tools and Activities
Change your Focus
When you feel stuck, put the issue aside for a bit and come back to it later.
Drop your Shoulders
Tense your body for 10 seconds then relax.
Pause
Use the STAR method to STOP, Calm down, think about your choices, then act on your choice. Reflect back to see how the choice went.
Think of Your Happy Place
Picture yourself being calm in a calm place.
First Aid for Feelings (English)
A Workbook to Help Kids Cope During the Coronavirus Pandemic
First Aid for Feelings (Spanish)
Un cuaderno de trabajo para ayudar a los niños a sobrellevar la pandemia de coronavirus
Grounding Exercises
Calming technique that uses focusing on all 5 senses to feel connected to the present moment.
Worry Box
Decorate a "worry box"
When you have a worry, write in on a paper and put it in the box
Come back to the worry later