This document discusses building a coping toolbox to help deal with heavy emotions, anxiety, physical or mental pain. It recommends identifying personal coping strategies like being active outdoors, calming music, baths, candles, journaling or comfort activities at home. The most important part is getting to know yourself and what provides care, love and compassion. Toolboxes can be created by listing strategies on phones/notebooks or making an actual box for easy access to coping tools during difficult times.

1. 4Coping

2. When we find ourselves dealing with heavy
emotions, anxiety, and/or physical/mental
pain - it is important for us to have easy
access to the tools that help us cope during
these times.
It is important to build this toolbox internally
and externally so that you will not feel
swallowed by emotions and at a loss in
the moment.
It is much more difficult for us to think of and
decipher our needs when we are knee-deep
in emotions.
We can build these toolboxes by beginning
to look at what personally brings us comfort,
security, and relief as our own unique individ-
ual selves.
Some people find benefits from being active
outdoors or exercising as a part of their
toolbox.
Others find it helpful to have calming music,
Epsom salt baths, candles, and journaling.
While for others, being in soft pajamas,
wrapped up in comfortable blankets, while
watching their favorite shows is most helpful.
You might find that you enjoy a combination
of all of the above plus more.
The most important aspect of creating your
toolbox is really getting to know yourself and
the ways in which you uniquely like to show
yourself care, love, and compassion.
We can create our toolboxes by making lists
of our favorite coping tools on our phones or
in a notebook, or we can create an actual
physical box or basket that includes all of our
most loved tools for easy access.
What is
Coping?

3. Coping Resources &
Tools Through the Senses
Sight
Smell
Sound
Taste
List your favorite coping resource/tool for each of your senses:
Touch

4. My Coping Resource Tools
Cirlce each resource that you have found to be helpful in the past
or you think may be helpful in the future:
Add more:
baths
candles
weighted blanket
meditation
coloring book
knitting
exercise
painting
being creative
make a playlist
listen to music
play music
mask/facial
doing makeup
massage
swimming
laying outside
manicure/pedicure
stretching
yoga
lotion
comfy clothes
essential oils
relaxing tea
shows/jokes/comedy
yoga
hiking
time in nature
gardening
photography
call a friend
journal
tidy space
fidget toy
putty/slime
cooking
crafts
walking
taking a shower

5. What have I used as a tool during
difficult times in the past that I have
found to be helpful?
Which ways can I have easy access to
my coping tools so that I won’t need
to scramble in the moment?
Coping Journal
What have I noticed when my
self-care is lacking?
When would it be best for me to
try to add in some of these tools?
What do I notice when I am practicing more self-care in my life?

6. NOTES