everybody needs this.
Let’s make a Coping Skills Toolbox!
What is it?
A Coping Skills Toolbox is a place for you to keep things that calm you down in periods of distress. If you have everything gathered in one place, it’s easier to remember to use your coping skills, rather than using negative behaviors.
Self-Soothing (Comforting yourself through your five senses)
- Something to touch (ex: stuffed animal, stress ball)
- Something to hear (ex: music, meditation guides)
- Something to see (ex: snowglobe, happy pictures)
- Something to taste (ex: mints, tea, sour candy)
- Something to smell (ex: lotion, candles, perfume)
Distraction (Taking your mind off the problem for a while)
Examples: Puzzles, books, artwork, crafts, knitting, crocheting, sewing, crossword puzzles, sudoku, positive websites, music, movies, etc.
Opposite Action (Doing something the opposite of your impulse that’s consistent with a more positive emotion)
- Affirmations and Inspiration (ex: looking at or drawing motivational statements or images)
- Something funny or cheering (ex: funny movies/TV/books)
Emotional Awareness (Tools for identifying and expressing your feelings)
Examples: A list or chart of emotions, a journal, writing supplies, drawing/art supplies
Mindfulness (Tools for centering and grounding yourself in the present moment)
Examples: Meditation or relaxation recordings, grounding objects (like a rock or paperweight), yoga mat, breathing exercises.
Crisis Plan (Contact info of supports and resources, for when coping skills aren’t enough.)
- Crisis Team/ER
Put it all together!
Once you’ve gathered all of your items, put them together in a box or other container, decorate it to your heart’s content, and put it in a place where you’ll remember it. Then USE IT!
BROUGHT TO YOU BY:
summerofrecovery (aka false-spring-queen)
Have a kickass recovery day!]
I like this a lot
this is an extremely good idea