There are thousands of tools we can use to help us get through difficult times. However, every tool is not always effective. It is important that before we choose a tool, we first take a moment to assess what is going on. Ask yourself, "What is going on for me right now? What emotions am I feeling? What do I need in this moment?" You can then choose more effective tools based on the information you discover.
***Remember that sometimes we need to use multiple tools. If the first tool doesn't work, try something different!***
Coping Tools:
(New tools are always being added so check back frequently...)
- Positive self-talk
- Listen to music
- Reality checking
- Recognize the choices you have right now
- Breathing
- Create and visit your mental safe place
- Name 5 things your senses are aware of
- Journal
- Ask for help
- Call someone
- Repeat an affirmation
- Do Art
- Place your feet firmly on the floor and feel the connection
- Do something fun
- Tear up paper
- Throw ice cubes at the bathtub
- Take a bath or shower
- Color
- Hold something soft
- Watch something funny or inspiring
- Take a nap
- Go window shopping
- Do yoga
- Learn something new
- Build mastery by doing something you're good at
- Get a massage
- Go outside
- Hold ice
- Call a helpline or crisis line
- Go for a short walk
- Light a candle
- Access your spirituality
- Make a list of pros/cons: include 4 sections - pro of doing action, con of doing action, pro of not doing action, con of not doing action
- Write out a behavior chain
- Read inspirational quotes
- Change your environment
- Write an email or letter
- People watch
- Clean
- Get your hair cut
- Go to the library or book store
- Play a musical instrument
- Sing out loud
- Plan a dream vacation
- Paint your nails
- Rock in a rocking chair
- Play with silly putty or play-doh
- Look for affirmations
- Make a gift for someone
- Play a computer game
- Problem solving: identify your problem (be specific), brainstorm solutions, do a pros and cons of each solution, select a solution, do it, evaluate how it went
- Remember your choices in dealing with any problem: make it worse, make it better, ignore it, change your emotional response
- Mindful journaling: make three columns for emotion mind, wise mind, and rational mind - journal your emotion mind and rational mind first, then end with wise mind
- Mindfulness: observe, describe, participate, one-mindfully, non-judgmentally, effectively
- Distress Tolerance:
- ACCEPTS (activities, contributing, comparisons, emotion opposites, pushing away, thoughts, sensations)
- IMPROVE (imagery, meaning, prayer relaxation, one thing at a time, vacation, encouragement)
- TIP (temperature, intense physical exertion, paced breathing)
- Self-soothe with the senses
- Problem solving: pros and cons, VITALS (validate, imagine, take small steps, applaud yourself, lighten your load, sweeten the pot)
- Thought modification: turn the mind, radical acceptance, willingness
- Emotion regulation:
- PLEASE MASTER (physical exercise, treat illness, eat balanced meals, avoid mood-altering drugs, sleep balance, exercise - mindful to emotion, action opposite to emotion, self-validation, turn the mind, experience building positives, radical acceptance)
- Let go of emotional suffering
- Interpersonal effectiveness:
- DEAR MAN (describe, express, assert, reinforce - mindful, appear confident, negotiate)
- GIVE FAST (gentle, interested, validate, easy manner - fair, apology free, stick to values, truthfulness)
- Set SMART goals (specific, meaningful, achievable, recordable, timeline plan)
- Relapse prevention: practice skills daily, enhance positive states, disregard social pressures
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