A coping toolbox is a collection of skills, techniques, items, and other suggestions that you can turn to as soon as you start to feel anxious or distressed. It’s like having a safety net for your mental well-being. No single approach works for everyone, so building a coping toolbox allows you to be prepared for challenging times.
Click on a link below to read about some ideas for creating your own coping toolbox:
- Building your coping toolbox
Creating your toolbox can be as simple as writing a list (on your phone or on paper) of what helps, like
breathing exercises or going for a run – this way, when you start struggling with your mental health, you
don’t have to remember what to do or search for tips. You can also have a physical toolbox and fill it with
things like a stress ball, written notes to yourself, and photos that make you happy. If you make a physical
toolbox, it’s a good idea to still include a list of (non-physical) coping skills that help.
- Word bank: What's underneath
When asked about their feelings, most people will usually say they feel: bad, sad, mad, good, or fine. But underneath “good, bad, sad, mad, or fine” are many words that better describe how we feel. Taking the time to slow down and identify what we are really experiencing can help us feel better and can improve our communication and relationships with others.
Once you identify what you’re really feeling, it might give you insight into how to ask for what you really need. For example: “I feel mad. But what I’m feeling deep down is offended, humiliated, and powerless. What I need because I feel offended is for you to listen to me explain why and say that you’re sorry.’”
- Letter: Time to talk
Starting conversations about mental health can be scary and you might be unsure about how to start. Use the letter below and fill in the blanks to figure out what you want to say. You can pick from the options we’ve listed or use your own words. Once you’re finished, you can send (or email) the letter, turn the letter into a series of texts, or have it with you to guide a face-to-face talk.
- Worksheet: Dealing with tough situations
We will all be in tough situations at some point in our lives. It can be helpful to think through these situations to figure out what we can change and how to go about it. This worksheet can help you through this process. Be sure to start a new sheet for each different situation that you want to tackle.
- Worksheet: Looking for good
Changing the way we see negative situations, reframing common negative thoughts, and practicing gratitude have been shown to reduce sadness and anxiety. This worksheet walks you through different ways to rethink situations or thoughts.
- Worksheet: Managing frustration and anger
Anger and frustration are both common emotional responses that everyone faces. However, if these feelings become too intense, they can lead to both mental and physical distress, and cause problems in relationships. This worksheet can help you identify the emotions and thoughts behind your anger and frustration, and help you determine what you need to feel better.
- Worksheet: Processing trauma and stress
After a traumatic experience, it can be helpful to get your thoughts outside of your head. Writing down your experiences can help you gain perspective about your situation and help to reduce how distressing they are.
- Worksheet: Social confidence and connections At some point, pretty much everyone struggles with feeling alone, insecure, or like they just don’t fit in. Use this worksheet to think through what kind of connections are important to you and how you can make sure you have them in your life.
- A decision map: Where to go when you need help
When you’ve decided to seek help, knowing what resources are available and where to start can be tricky. Use this decision map to help you figure out your options. If you don’t find help where a path ends, try any of the resources in the gold boxes.
Source: Mental Health America