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Coping Toolbox

This pandemic and the isolation we've had to deal with as a result has really highlighted the importance of having effective coping strategies. This board includes lots of ideas on how to manage stress and promote greater well-being, such as breathing techniques, grounding strategies, mindfulness practices, relaxation, journaling, physical activity, self-care strategies, and self-help worksheets.
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Mental Health at Home | Ashley L. Peterson
When we're feeling anxious, our sympathetic nervous system makes us start to breathe more rapidly and more shallowly. This throws off the balance of oxygen and carbon dioxide in our blood, which only makes the anxiety worse. Breathing slowly and deeply can help your amygdala recognize that you're not in danger right now, and it doesn't have to keep activating the fight-or-flight response.
𝗕𝗥𝗘𝗔𝗞𝗜𝗡𝗚💛𝗧𝗔𝗕𝗢𝗢 on Instagram: “I have been using the 5-4-3-2-1 technique since a very long time. It has always been effective whenever I feel like I am having an anxiety…”

Breathing, grounding & self-soothing

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Don't forget to take care of all elements of yourself to deal with the challenges of the COVID-19 pandemic #coping #stress #mentalhealth #selfcare

Isolation & Pandemic Coping

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Journaling can be a powerful tool for working through your thoughts and feelings. However, raw and unfiltered writing doesn't always age well, and can look kind of dumb later when we're in a different place with our mental health. How do you feel when looking back at old journal entries? This blog post explores that.
Practicing gratitude is more than having a gratitude list - use these guided journal prompts to be grateful every day. Include writing in your daily gratitude activites - perfect for bullet journals or any writing exercises. Get the list...
52 Mental Health Journal Prompts for Anxiety | Mental Health | Self-Care | Journal Prompts | Rose-Minded | California

Journalling

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It's okay to be scared, and it's pretty tough to control emotions like that. What you can do, though, is choose how to act baseed on that anxiety. It's okay to show up scared; what matters is showing up for the things that matter to you. For resources to help with coping, visit Mental Health @ Home's Coping Toolkit.
While anxiety feels really, really uncomfortable and scary, it's not actually dangerous. As hard as it is, you can get through it. You can find more coping satements, tools, and resources on Mental Health @ Home's Coping Toolbox.
One way to determine the deeper part of your fear is by writing it down and understanding the possible reasons why you are afraid. By identifying the root of the doubt, you can start working on overcoming what frightens you. Here are some ways to help you identify the more significant concern: Write down what scares you Write down why you are frightened Research fears related to your own Read the complete post at motivationalcopingandhealing.com

Managing Emotions

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All you need to deal with right now is this moment. It can be easy for our minds to pull is into time-travelling into the future or past, but there's nothing you can do about either future or past right now. Mindfulness is about grounding yourself in the present. Want more coping tips? Check out Mental Health @ Home's Coping Toolkit.
While you may be triggered be circumstances that stir up associations with past instances of being unsafe, in this moment, if you can ground yourself in it, you are safe. You can find more coping statements in Mental Health @ Home's Coping Toolbox.
Painting can be a good way to practice mindfulness by grounding you in the present moment so you're not time travelling in your head into the past or future. For those who, like me, aren't artistically inclined, paint by numbers can make this activity accessible fo anyone.

Mindfulness

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Self-care isn't just about luxuries and indulgences; it's a basic part of supporting mental health and well-being. It can include basics like getting enough sleep, relationship factors like boundaries, and fitting in some down time to balance out your various life commitments. And no matter how self-ish self-care might feel, it's actually not — you need to put on your own oxygen mask first before helping others.
Self-care is about more than just bath bombs and other luxuries ro indulgences. It's a basic part of supporting your health and well-being. It can range from carving out some you time to mindfulness practice to setting boundaries. Join in the discussion on what self-care can look like in the linked blog post on Mental Health @ Home.

Self-Care

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The stress bucket model is a useful tool for conceptualizing how we manage stress. The size of the bucket, i.e. our capacity to manage stress, is influenced by vulnerabilities like mental illness or other chronic illness. Stressors fill up the bucket, and adaptive coping skills release stress from the base of the bucket. Maladaptive coping skills initially let some stress out of the bucket, but they end up siphoning that stress back up to the top of the bucket.
The stress bucket model is a way of conceptualizing how people deal with stress. Stressors come into the bucket, the capacity of which is determined by someone's vulnerabilities, such as mental illness. Adaptive coping skills release stress from the bucket, while maladaptive coping skills siphon it right back up to the top. To find out more about this model, click through to the linked blog post.

Stress Management

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This blog post includes a collection of therapy tools for mental health drawn from acceptance and commitment therapy (ACT), cognitive behavioural therapy (CBT), dialectical behaviour therapy (DBT), and more.
When reacting to something that someone has done that feels hurtful, it can be easy to lean hard into emotion mind, leading to conclusions that aren't based in reality and actions that may be a source of regret later on. This decision-making tool tries to get reasonable mind back online by considering things like cognitive distortions that may be coming into paly. The goal is to get into wise mind and make more effective decisions.
The Mental Health Coping Toolkit contains a collection of links to free workbooks and worksheets based on cognitive behavioural therapy (CBT), dialectical behaviour therapy (DBT), and acceptance and commitment therapy (ACT).

Worksheets & Resources

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