Identify what works for you, track your coping strategies in action, and build personal coping cards to keep for difficult moments.
Reflect on the coping strategies you already use, want to try, and the situations where they help most.
Record strategies as you use them with before and after distress ratings (0–100) to see what's actually helping.
Create personal coping cards — pairing an unhelpful thought with a helpful response you can return to anytime.
What do you already do when feeling anxious, stressed, or overwhelmed? (e.g. grounding, rest, talking to someone, distraction, exercise)
Are there any coping strategies you've heard about or tried briefly but haven't fully explored yet?
When do you tend to need coping strategies most? Think about times of day, situations, or emotional states.
Are there strategies that haven't helped, or that sometimes make things worse?
Write 2–3 realistic, go-to strategies you can turn to quickly when things feel difficult.
Record coping strategies as you use them. Rate your distress before and after on a scale of 0–100, and note what helped or didn't help.
Coping cards pair an unhelpful thought with a helpful response prepared in advance. Fill in up to 3 below to save and return to in difficult moments.
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