08/14/2025
You CAN Use Your Coping Skills
Robot Rag Doll – Tighten your muscles for 5 counts and then release for 5 counts – repeat this 4 times. This is a physical message to your nervous system that you are intentionally taking control.
4 Square Breathing – Breathe in through your nose for 4 counts, hold your breath for 4 counts (push down the air to your stomach) and breathe out through your mouth for 4 counts – do this 4 times.
4, 7, 9 Breathing – Breathe in through your nose for 4 counts, hold your breath for 7 counts (push down the air to your stomach) and then breathe out through your mouth for 9 counts.
Name as many objects you see without repeating – at a farm, at the zoo, in your kitchen, of things of a certain color, things that start with a certain letter, etc.
Math facts – 1+1=2, 2+2=4, 3+3=6, continue (This moves your brain from emotional to logical)
Imagery/Visualization - Imagine you are in a safe place real or imaginary, somewhere that makes you feel happy and free.
Containment – Write down your hurts, worries or sad thoughts then put them in a box or container for safe keeping. Writer down your thoughts in a notebook and then be intentional about closing the cover and telling yourself you’ll attend to those worries at a later time.
5 Senses – Use as many of your senses to change your emotional experience. Smell something pleasing, look at a beautiful picture, touch something comforting, savor something good to eat, listen to nice calm music or a story.
Half Smile – force a smile on your face. Facial muscles are hard wired to our thoughts and emotions and can cause your nervous system to bring up pleasing memories.
Name 10 things you are grateful for - They can be simple like listing your favorite color. Imagine each thing in your mind as you name it. Take it in and absorb the good it brings to your mind, body and spirit.
Pray or meditate
Talk to a friend
Do something nice for someone else
Exercise (move your body), eat right, get enough sleep and drink water – daily
Body relaxation from head to toe
Your thoughts, body sensations, emotions and behaviors are all connected. When you intentionally focus on one of these elements of self then it can change all.
Don’t wait to use coping skills until you are emotionally overwhelmed. Use them daily, several times a day, in order to help your nervous system be familiar with these skills. Resetting your nervous system is important and valuable. You deserve good and there is hope.
