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Creating Your Coping Skills ToolBox

Updated: Sep 4, 2023

A coping toolbox is a personalized collection of techniques and strategies to help manage stress and difficult emotions. Here are some steps to help put together a coping toolbox:

  1. Identify the situations or events that typically cause you to feel stressed or overwhelmed.

  2. Consider the activities or strategies that help you feel calm and relaxed. These could include activities like meditation, deep breathing, or journaling.

  3. Determine the things that bring you joy or happiness, such as listening to music or going for a walk.

  4. Make a list of people you can turn to for support during challenging times, such as friends or family members.

  5. Include any items that help soothe your senses, like a comforting blanket or scented candles.

Here are some suggestions for what to include in a coping toolbox:

  • A journal or notebook to write down thoughts and feelings

  • Coloring books or adult coloring pages/mandalas

  • Stress balls or other sensory objects such as crystals with different textures

  • A playlist of calming music or guided meditations

  • A book or podcast that inspires you

  • A self-help book or workbook for coping with stress and anxiety

  • A set of affirmations or positive statements to read when feeling overwhelmed

  • A relaxation app or guided imagery exercise

  • A list of emergency contacts and support resources, such as the 988 Suicide and Crisis Lifeline

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