Coping Skills Toolkit

Download free printable version of the CopingSkillsToolkit (pdf)

SOS is the Power of the Pause
 Stop – pause & notice
 Observe – events → thoughts → feelings
 Shift – engage coping skills

• Notice what your body is telling you and manage stress
  • Use the Emotional Intelligence Toolkit at helpguide.org
• Identify the emotions you are feeling – Gottman Institute feelings wheel
• Dispute irrational beliefs – ABCs of REBT (download a free worksheet)

Breathe Deeply

• Mindful Breathing Meditation at helpguide.org (9:08)
• Youtube playlist of breathing bubbles
• Calm breathe bubble

Standing Meditation

1. Imagine you are standing on an ocean beach.
2. Hear the sounds of ocean waves.
3. See the blue sky and green palm trees.
4. Smell the sweet scent of colorful flowers.
5. Feel the warmth of the sun, a gentle breeze, and the sand beneath your feet.
6. Inhale deeply as you stretch up to the sky, breathing in hope, peace, serenity, and calm.
7. Slowly exhale as you reach toward your toes, letting go of all tensions and worries.

• Tara Brach www.tarabrach.com/ten-minute-basic-meditation/
• One moment mediation app

Manage emotions

Watch video: Emotions and the brain (2:00). If a fight or flight reaction is triggered, chemical flooding takes place and hijacks the thinking part of the brain. Engage in coping strategies like deep breathing or taking a walk. It takes 20 minutes to return to normal. Notice what your body is telling you.

Sleep well

• 4 -7 -8 breathing
• Listen to: Delta Sleep System by Dr. Jeffrey Thompson or piano music by Kevin Kern

More on Emotional Intelligence, how to Breathe, and Meditate

more Coping Skills at Happier Human