Coping Skills Kit

In the fast-paced world of 2024, stress and emotional obstacles are part of daily life. Whether it’s work-related stress, personal pressure, or global dilemmas, having a reliable way to deal with it is essential for maintaining mental well-being. This personalized collection of tools and techniques is designed to help you navigate life’s ups and downs. In this article, we'll explore how you can use these tools and build your own to improve your emotional health. Click on each image to generate a downloadable copy you can edit.

An image of a worksheet to compile the different resources you can use to demonstrate queer therapy NYC

Resource Compendium

Coping skills are strategies and tools that help us manage pressure and moments of emotional intensity. They come in various forms, each suited to different situations and matched to your personal preference. This worksheet, the Resource Compendium, is a place to round up all of the different coping skills you have access to, so that you have everything you need in one place.

A well-rounded Compendium includes a variety of tools that address different aspects of emotional management. Here’s what you might consider including. When filling out your Resource Compendium, try and get a mixture of the three different types of coping skills.

Problem-focused coping: These tools can be used ahead of time, and involve tackling the source of stress directly. They might include planning, time management, or seeking solutions to problems.
Emotion-focused coping: These skills help guide and reduce emotional distress. Techniques might include mediation techniques, relaxation exercises, or healthy emotional expression.
Avoidance coping: While these tools will not work in the long term, you can use avoidance strategies like distraction to temporarily escape stress.

Use Music to Self-Soothe

One of my favorite tools I use for oncoming anxiety bursts is to listen to a Spotify playlist of music that matches the emotions I’m feeling. In DBT, Dialectical Behavior Therapy, we teach the coping skill of Self-Soothing using the five senses. The idea is to regulate your emotions by tuning into the physical body and be mindful of your sensations. As you might imagine, a playlist relies on the sensation of hearing. If that doesn’t work for you, for example if you are hearing impaired, you might try and adapt this skill to use images or scents that generate a given emotional experience. Whatever sensation you rely on, the idea is to become aware of your body’s physical experience. Creating your Self-Soothe playlist is a personal and customizable process. Here’s how to get started:

Assess Your Needs: Reflect on what emotion or emotional goal you are trying to create. As you can see, this worksheet is broken down by possible emotional needs you might have in the moment. Pause and consider what it is you need. More energy? a feeling of freedom? empowerment? Maybe what you need is to sit with the feeling a little longer, or perhaps it would be more helpful to distract from it.
Customize Your Playlist: Make it uniquely yours, by adding different songs, scents, or image that evoke the different emotions listed above. Add ones that hold personal significance or are particularly effective for you. Then, use this list as a jumping off point to add to your playlist.

54321 Grounding Exercise

Grounding exercises are powerful techniques to include in your coping skills kit. These methods help you stay connected to the present moment, which comes in especially handy during times of high anxiety or stress. One effective grounding exercise is the "5-4-3-2-1" method, which engages all five senses. Using this technique can help anchor you in the present moment. From that mindful footing it is easier to manage overwhelming emotions and reduce the pressure.

Additional Coping Skills to Consider

There are so many different coping skills you can rely on to weather the difficult moments of your life. It might take some experimentation to find what works for you. Try out the three I described above, and see if they are effective for you. If you feel like you still need more, here are some additional options I would have you consider.

Mindfulness and Relaxation Tools

Guided meditation apps: Apps like Calm offer guided sessions to help you practice mindfulness, and many free options are available on YouTube.
Breathing exercises: Tools like deep breathing can quickly reduce stress.
Journaling and using writing prompts: Writing down thoughts and feelings can you gain some clarity about what happened.
Using a weighted blankets: These provide a sense of safety and can help reduce anxiety.

Cognitive Tools

Positive affirmation cards: Finding a set of cards that speaks to you can help you get into a different headspace in the midst of stress.
Inspirational books or quotes: Reading motivational content can provide perspective and encouragement.
Thought worksheets: DBT offers several worksheets to help challenge and change negative thought patterns.

Emotional Expression Tools

Emotion wheel: Use this tool to identify and articulate your feelings.
Feelings journal: Regularly writing down your emotions can provide insight and help you manage emotional well-being.
Creative outlets: Creative activities like writing, scrap-booking, or playing music can be powerful ways to express and process emotions.

Social Support Tools

Favorites list of supportive friends and family: Having a go-to list of people you can reach out to when you need makes a huge difference.
Access to online support groups: Social media and online communities can provide understanding and solidarity.
List of helplines and emergency contacts: In times of crisis, you do not want to have to search for this info. Having the detail readily available is essential.
Consider adding a mental health professional to your support team: Having a therapist in your corner who understands your unique needs can be life changing, especially for the LGBTQ+ community. For info on what a game changer that can be, check out our blog post about how to find and LGBTQ+ friendly therapist.

Conclusion

Learning how to use coping skills can be a game-changer for managing stress and emotional pain. By taking the time to create a personalized kit and by using it regularly, you can improve your ability to be resilient and your mental well-being. Remember, the key is consistency and willingness to experiment with your kit as needed. Start building your coping skills kit today and take a proactive step toward better mental health. If you’d like a DBT-trained therapist to help you compile that toolbox, contact us at Full Focus Therapy to get started.