COPING SKILLS

TOOLBOX
by Purva
WHAT IS A COPING TOOLBOX?
Think of a coping toolbox like a mental first-aid kit — except
it’s not one-size-fits-all. It includes skills a client can use
proactively, reactively, and during emotional emergencies.
It’s about building self-efficacy: giving clients choices, clarity,
and control in moments of emotional intensity.
CATEGORIES OF COPING SKILLS
Physical (Somatic) – movement, sensory regulation, breath
e.g., cold water on face, paced breathing, walking barefoot
Cognitive – thought-shifting, reframing, planning e.g., Brain dump, CBT
thought log, gratitude lists
Emotional/Expressive – release or process feelings
e.g., crying, voice note journaling, creative outlets
Behavioral/Action-Oriented – doing something to shift energy e.g., taking a
walk, doing a task, opposite action
Grounding Techniques – regulating present awareness e.g., 5-4-3-2-1
method, sensory check-ins, object holding
REDEFINING COPING SKILLS
Coping ≠ “Fixing” feelings
Coping = Supporting functioning during emotional load

3 Types of Coping Skills we'll explore:

Regulation-based
Problem-solving-based
Meaning-based
Think: What coping skill do you default to personally?
Coping Skills Audit (Worksheet 1)
REGULATION-BASED COPING
Regulation-Based Tools: Goals

Bring arousal levels down

Ground the body to reality
Slow down looping thoughts
Build tolerance for distress
 How Regulation Actually Works: Know
Before You Prescribe
Regulation-based coping = strategies that help
clients consciously manage emotional intensity
and return to a functional state.

It’s not about “fixing” emotions — it’s about

responding intentionally to them.
 Common
Regulation Type Description Goal Examples
Emotions

Deep breathing,
Reducing Cold water, 5-4-
Anxiety, Anger, Calm the nervous
Down-Regulation emotional 3-2-1 Grounding,
Panic system
intensity Box Breathing,
Journaling

Music +
movement, Splash
Increasing Apathy, face with warm
Re-engage energy
Up-Regulation emotional Depression, water, Opposite
or focus
activation Dissociation Action (DBT),
Connecting with
others
“Always check — is the client too activated or
under-activated?”

Use This Question in Sessions:

"Right now — do you need something to calm
you down, or something to lift you up?"
Let the client learn to answer this. This builds
emotional awareness + autonomy.
REGULATION-BASED TECHNIQUES
Tactical Breathing (4-2-6)

Progressive Muscle Relaxation (PMR) – body-based release

Cold Water Face Dunk – parasympathetic activation

54321 Tactile Grounding – enhanced with real textures

Butterfly Tapping (Bilateral Stimulation)

Stretch-Hold-Move – 3-phase physical grounding sequence

 PROBLEM-SOLVING COPING
What It’s For
When the emotional load is from real-world complexity

Goal: Empowered, non-avoidant action

PROBLEM-SOLVING TOOLS
The “30-Minute Fix” – 1 action, low energy, high impact
Decision Tree – Visual breakdown of choices
Problem Map – Control vs Influence vs Accept
If–Then Plan – Pre-decided behavioral scripts
Role-Reversal Technique – “What would you tell a
friend?”
 CLIENT-FRIENDLY
REFRAMES
“Let’s look for the smallest lever you can pull.”
“If you had 10% more energy, what would you
do?”
“What’s the next right step—not the perfect one?”
 Worksheet: Problem Map (Worksheet 2)
Pick a real or sample issue.
Divide into:
What I can control
What I can influence
What I can accept

Add one action to each.

When to Use Problem-Solving Tools

Client stuck in “overthinking”

Repeated looping narratives
Emotion tied to external circumstances
Burnout and chronic stress cases
 MEANING-MAKING COPING

Why It Matters
For pain that can’t be “solved”
When loss or existential doubt is central
Builds resilience through perspective
MEANING-MAKING TECHNIQUES
Micro-Values Check-In – Are actions aligned with top 2 values?

Suffering Tracker – "What did you learn from this pain?"

Mini Purpose – One daily act that reflects your ‘why’

The Future Letter – Write from your future self to now

“Even Though…” Sentences – Non-toxic acceptance

WHEN TO USE MEANING-MAKING
TOOLS
Chronic illness / grief / identity confusion

Existential questioning

When motivation is low despite awareness

Therapy stagnation with insight but no movement

 DESIGNING THE TOOLBOX
The Strategic Coping Menu

Create categories for your client:

Quick tools (1–3 mins)

Energy-boosting tools

Emotion expression tools

Shutdown-mode tools
COPING MENU BY DISTRESS LEVEL

Mild: Self-check-in, walk, hydration, talk to peer

Moderate: Music, tactile grounding, problem mapping

Severe: Butterfly taps, cold compress, therapist call

Therapist Tip: Offer Options, Not Orders

Never assume “deep breathing” is enough

Instead: Offer 3 tools → let client choose →

process use in next session
Worksheet: My Personal Toolbox (Worksheet 3)

3 Preventive Tools
2 Reactive Tools
1 Emergency Tool
Reflect: Which of these are currently active?
 Coping Tools for Emotional Flooding or Panic

Purpose: De-escalation + body-based calming

Paced Breathing with Counting (In-4, Hold-4, Out-6)

Ice Dunk or Cold Water Splash

Grab & Squeeze Grounding (hold an object tight for 30s)

54321 Sensory Scan

Verbal Externalization: “Say out loud what you see around you.”
 Coping Tools for Numbness, Low Mood, or Disconnection

Purpose: Gentle activation + emotional re-engagement

Opposite Action (do the opposite of the emotional urge — from DBT)

20-Minute Walk Rule: “Just walk for 5 mins, then decide.”

Sensation Spark: Warm shower, textured object, citrus scent

Self-Voice Note Journaling: Talk, don’t write

Playlist Flip: Create “Mood Bridge” playlist (sad → energizing)

 Coping Tools for Overthinking or Mental Spiral

Purpose: Externalization + thought interruption

Brain Dump & Burn: Write down all thoughts → tear/shred/discard

Name the Story: “What’s the story your brain is telling you?”

CBT Thought Log Lite: Trigger → Thought → Challenge → Alternate

Cognitive Defusion Phrases: “I’m noticing I’m having the thought that…”

Object Shift: Hold and describe a neutral object for 2 mins

 Coping Tools for Daily Stress or Task Overwhelm

Purpose: Reclaiming structure + regulating effort

2-Minute Starter Rule: Just do 2 mins of the task

The "Must-Do 3" List: Prioritize only 3 key tasks a day

Visual Pomodoro (25-5 Timer) with body break (stretch, walk)

"Done List" at End of Day: Builds reinforcement

Verbal Planning Ritual: Say the plan out loud → shifts mindset
 Coping Tools for Trauma Triggers & Dissociation

Purpose: Safety + sensory reconnection

Safety Anchor List: 3 people, 3 places, 3 truths that ground them

Grounding Stone or Texture Card – Keep in pocket or bag

Body Tapping (Butterfly Hug or EFT light taps)

Hand-over-Heart Breathing (with count aloud)

Scent + Sound Pairing: Combine a grounding scent + familiar music

 Creative, Unusual, and Client-Loved Techniques

Purpose: Spark curiosity and experimentation

Create a Coping Box: Clients fill it with objects, notes, photos, scents

“Text Yourself Future Notes” App: Encourage self-compassion

Comic Strip Your Crisis: (for teens/visual thinkers)

Post-it Wall of Wins – physical or digital

Name the Coping Persona: "Who do you become when you cope well?"
THANK YOU