The Coping Skills Toolbox

What exactly is a Coping Skills Toolbox?

It is a collection of your various favorite and healthy items that you can use when you
are feeling anxious, panicky, or distressed.

It has sometimes been recommended that students create a coping skills toolbox for
those times when they need something to help them get through an anxiety attack,
panic attack, or any kind of distressed situation.

Because there are nearly an infinite number of ways to cope, it is not necessarily
important whether you cope like everyone else. All that matters is that you find
effective coping methods that will help you to build resilience and to thrive.

Public

Ms. Patrice Davis, Intervention Supervisor

 A Coping Skills Toolbox
What Is It? Self--Soothing
Let’s make a A Coping Skills Toolbox is a place (Comforting yourself through
for you to keep things that calm your five senses)
Coping you down in periods of distress. If
you have everything gathered in one
1. Something to touch.
(EX: stuffed animal, stress ball)

Skills place, it’s easier to remember to use

your coping skills rather than
2. Something to hear.
(Ex: music, meditation guides)
3. Something to see.
Toolbox! using negative behaviors.
(Ex: snow globe, happy pictures)
4. Something to taste.
(Ex: mints, tea, sour candy)
5. Something to smell.
(EX: lotion, candles, perfume)

Distraction Opposite Action Emotional Awareness

(Taking your mind off the (Doing something the opposite of (Tools for identifying and
problem for a while) your impulse that’s consistent with expressing your feelings)
a more positive emotion)
Examples: Examples:
Puzzles, books, artwork, 1. Affirmations and Inspirations A list or chart of emotions, a
crafts, knitting, crocheting, (Ex: looking at or drawing journal, writing supplies, drawing
sewing, crossword puzzles, motivational statements or images) & art supplies
Sudoku, positive websites, 2. Something funny or cheering
music, movies, etc. (Ex: funny movies/TV/books)

Mindfulness Crisis Plan Put it all together!

(Tools for centering and (Contact info of supports and Once you’ve gathered all of your
grounding yourself in the resources for when coping skills items, put them together in a box
present moment) aren’t enough) or other container, decorate it to
your heart’s content, and put it in
Examples: Family/Friends a place where you’ll remember it.
Meditation or relaxation Therapist Then USE IT!!
recordings, grounding objects Psychiatrist
(like a rock or paperweight), Hotline
yoga mat, breathing exercises Crisis Team/ER
911
 36. Hug a pillow or stuffed animal. 71. Try to make as many words out of

op ing 37. Hyperfocus on something like a rock, your full name as possible .
C hand, etc. 72. Sort through your photographs.
s
Skill 38. Dance.
39. Make hot chocolate, milkshake or
73. Play with a balloon.
74. Give yourself a facial.
smoothie. 75. Find yourself some toys and play.
40. Play with modeling clay or Play- 76. Start collecting something.
1. Exercise (running, walking, etc.).
Dough. 77. Play video/computer games.
2. Put on fake tattoos.
41. Build a pillow fort. 78. Clean up trash at your local park.
3. Write (poetry, stories, journal).
42. Go for a nice, long drive. 79. Perform a random act of kindness
4. Scribble/doodle on paper.
43. Complete something you've been for someone.
5. Be with other people.
putting off. 80. Text or call an old friend.
6. Watch a favorite TV show.
44. Draw on yourself with a marker. 81. Write yourself an "I love you be-
7. Post on web boards, and answer
45. Take up a new hobby. cause…" letter.
others' posts.
46. Look up recipes, cook a meal. 82. Look up new words and use them.
8. Go see a movie.
47. Look at pretty things, like flowers or 83. Rearrange furniture.
9. Do a wordsearch or crossword .
art. 84. Write a letter to someone that you
10. Do schoolwork.
48. Create or build something. may never send.
11. Play a musical instrument.
49. Pray. 85. Smile at least five people.
12. Paint your nails, do your make-up or
50. Make a list of blessings in your life. 86. Play with little kids.
hair.
51. Read the Bible. 87. Go for a walk (with or without a
13. Sing.
52. Go to a friend's house. friend).
14. Study the sky.
53. Jump on a trampoline. 88. Put a puzzle together.
15. Punch a punching bag.
54. Watch an old, happy movie. 89. Clean your room /closet.
16. Cover yourself with Band-Aids where
55. Contact a hotline/ your therapist. 90. Try to do handstands, cartwheels, or
you want to cut.
56. Talk to someone close to you. backbends.
17. Let yourself cry.
57. Ride a bicycle. 91. Yoga.
18. Take a nap (only if you are tired).
58. Feed the ducks, birds, or squirrels. 92. Teach your pet a new trick.
19. Take a hot shower or relaxing bath.
59. Color with Crayons. 93. Learn a new language.
20. Play with a pet.
60. Memorize a poem, play, or song. 94. Move EVERYTHING in your room to a
21. Go shopping.
61. Stretch. new spot.
22. Clean something.
62. Search for ridiculous things on the 95. Get together with friends and play
23. Knit or sew.
internet. Frisbee, soccer or basketball.
24. Read a good book.
63. “Shop” on-line (without buying any- 96. Hug a friend or family member.
25. Listen to music.
thing). 97. Search on-line for new songs/
26. Try some aromatherapy (candle,
64. Color-coordinate your wardrobe. artists.
lotion, room spray).
65. Watch fish. 98. Make a list of goals for the week/
27. Meditate.
66. Make a CD/playlist of your favorite month/year/5 years.
28. Go somewhere very public.
songs. 99. Face paint.
29. Bake cookies.
67. Play the “15 minute game.” (Avoid
30. Alphabetize your CDs/DVDs/books.
something for 15 minutes, when time
31. Paint or draw.
is up start again.)
32. Rip paper into itty-bitty pieces
68. Plan your wedding/prom/other
33. Shoot hoops, kick a ball.
event.
34. Write a letter or send an email.
69. Plant some seeds. www.yourlifeyourvoice.org
35. Plan your dream room (colors/
70. Hunt for your perfect home or car
furniture).
on-line.