Personal Coping Skills Worksheet

Instructions

Read through the list of coping strategies below. Circle 2–3 that resonate most with you.

Coping Strategies

• Diaphragmatic Breathing: Slow, deep breaths into the belly to calm the nervous system.
• Box Breathing: Inhale for 4 counts, hold 4, exhale 4, hold 4; repeat.
• Grounding (5-4-3-2-1): Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
• Progressive Muscle Relaxation: Tense and release muscle groups from head to toe.
• Positive Self-Talk: Counter negative thoughts with supportive, realistic statements.
• Guided Visualization: Imagine a peaceful scene or safe place in detail.
• Mindful Sensations: Focus on one sense—taste, touch, or sound—to stay present.
• Physical Movement: Quick walk, stretch, or simple exercise to release tension.
• Journaling: Write down thoughts or feelings to process stressors.
• Sensory Toolkit: Use objects (ice cube, stress ball, scented oil) to redirect attention.
• Gratitude Practice: List 2–3 things you appreciate in the moment.

My Selected Strategies

1. ____________________________________________
   
   
   
   
   
   
2. ____________________________________________
   
   
   
   
   
   
3. ____________________________________________
   
   
   
   
   
   

Personal Adaptations

For each strategy above, describe how, when, and where you will use it.

Strategy 1 Adaptation:

Strategy 2 Adaptation:

Strategy 3 Adaptation:

Action Plan

When you notice stress or emotional triggers coming on, I will:

• Trigger Warning Signs: _______________________________________
  
  
  
  
• Chosen Strategy to Use: _______________________________________
  
  
  
  
• Where I’ll Practice It: _______________________________________
  
  
  
  
• Next Steps / Reminders: _______________________________________
  
  
  
  
  
  

Stress Response Scale

Instructions

Recall a recent stressful event. For each category below, describe how you reacted and rate the intensity of your response (1 = Low, 5 = High).

Date: ____________________________________________

Physical Responses

List any physical signs you experienced (e.g., racing heart, sweating, muscle tension):






Intensity (1–5): ________

Emotional Responses

List any emotions you felt (e.g., anxiety, irritability, sadness):






Intensity (1–5): ________

Behavioral Responses

List any actions or behaviors you noticed (e.g., pacing, nail-biting, avoidance):






Intensity (1–5): ________

Reflection Questions

1. Which response (physical, emotional, or behavioral) was most intense, and why do you think that was?
   
   
   
   
   
   
   
   
   
   
2. Do you notice any patterns or connections among your responses? What might that tell you about how you experience stress?
   
   
   
   
   
   
   
   
   
   

Master Your Calm Script

Use this word-for-word guide to lead a 15-minute, one-on-one session helping an adult identify stress responses, select coping strategies, and practice one technique.

1. Build Rapport and Set Objectives (2 minutes)

Teacher: "Hello! Thank you for taking this time today. My name is [Your Name], and I’m here to support you in finding quick ways to manage stress. How are you feeling in this moment?"
(Pause and listen.)

Teacher: "Great. I want to confirm that you’re comfortable—feel free to adjust your seat or get water if you need to. Over the next 15 minutes, our goal is to:

• Identify how stress shows up for you physically, emotionally, and behaviorally
• Pick 2–3 coping strategies that feel right for you
• Practice one of those techniques together so you leave feeling more confident

Does that sound okay?"
(Wait for acknowledgement.)

Teacher: "To start, could you share a brief example of a recent situation that felt stressful? It can be at work, home, or anywhere you noticed tension or overwhelm."
(If they pause: “No rush—what’s one moment this week when stress popped up?”)

2. Identify Stress Responses (3 minutes)

Teacher: "Thank you for sharing. Now I’d like you to use the Stress Response Scale to break that moment down. First, look at Physical Responses. What signs did you notice—like a racing heart, tight muscles, or shallow breathing?"
(Allow 30 seconds for them to write.)

Teacher: "On a scale of 1 to 5, how intense was that physical reaction?"
(Pause.)

Teacher: "Next, under Emotional Responses, list any feelings you experienced—anxiety, irritability, or something else. Go ahead and jot those down."
(Allow 30 seconds.)

Teacher: "And how would you rate the intensity of those emotions from 1 (low) to 5 (high)?"
(Pause.)

Teacher: "Finally, in Behavioral Responses, note any actions you noticed—pacing, snapping at someone, or avoiding the situation. Write those now."
(Allow 30 seconds.)

Teacher: "Rate that behavior’s intensity, too."

Teacher: "Great work. Do you see one area—physical, emotional, or behavioral—that stands out as most intense?"
(Listen.)

Teacher: "That insight helps us know where to focus our coping strategies."

3. Introduce Coping Toolbox (4 minutes)

Teacher: "Let’s build a personalized toolbox. Here’s the Personal Coping Skills Worksheet. You’ll see a variety of strategies—breathing exercises, grounding techniques, positive self-talk, and more. Take about a minute to read through and circle two or three that feel most helpful to you."
(Give 60 seconds.)

Teacher: "Which strategies did you select?"
(If more than 3 chosen: “Feel free to narrow it down to your top three.”)

Teacher: "I noticed you picked [Strategy A] and [Strategy B]. Those are great choices. Quick question on [Strategy A]—what about it appeals to you?"
(Follow their response with: “That makes sense because [tie to their stress response].”)

Teacher: "And for [Strategy B], how do you imagine using that in a real moment of stress?"
(Pause and validate.)

Teacher: "Now that you’ve chosen, let’s pick one to practice immediately. Which would you like to try?"

4. Practice a Selected Technique (4 minutes)

Teacher: "Excellent. We’ll practice [Chosen Strategy] together for about three minutes. I’ll set a timer—let’s start."

If Diaphragmatic Breathing

Teacher: "Sit with both feet on the floor and place one hand on your chest, one on your belly. Inhale slowly through your nose for four counts, feeling your belly rise. Hold for a count of two. Exhale gently through your mouth for six counts, feeling your belly fall. Let’s do this together…"
(Guide through 5–6 breaths.)

If Box Breathing

Teacher: "Inhale through your nose for four seconds…hold for four…exhale through your mouth for four…hold for four. We’ll repeat this cycle."
(Count aloud and breathe together.)

If Grounding (5-4-3-2-1)

Teacher: "Let’s name five things you can see around you…now four things you can touch…three things you can hear…two things you can smell…and one thing you can taste."
(Guide pacing calmly.)

(After three minutes or timer beep.)

Teacher: "Great—that’s the end of our practice."

5. Reflect and Plan Next Steps (2 minutes)

Teacher: "How did that feel? What did you notice in your body or mind?"
(Listen and affirm.)

Teacher: "Based on that experience, when and where do you think you could use [Chosen Strategy] next time stress arises?"
(Encourage specifics: “At home before a phone call,” “During a break at work,” etc.)

Teacher: "Let’s jot a quick action plan on your worksheet. Under Action Plan, fill in:

• Trigger Warning Signs: What will signal you to use this tool?
  
  
  
  
• Chosen Strategy to Use: [Chosen Strategy]
  
  
  
  
• Where I’ll Practice It: _________________________
  
  
  
  
• Next Steps / Reminders: (e.g., set an alarm, sticky note on desk)
  
  
  
  

Teacher: "That’s it! You now have a personalized plan you can use anytime stress builds. Great work today—how do you feel moving forward?"

(End with encouragement: “Remember, even one deep breath can reset your day. You’ve got this!”)

Master Your Calm Cool Down

A brief exit reflection to reinforce your personalized action plan and encourage follow-through.

1. Review Your Action Plan

Take a moment to revisit the Action Plan section on your Personal Coping Skills Worksheet.

• Trigger Warning Signs:
  
  
  
  
  
  
• Chosen Strategy to Use:
  
  
  
  
  
  
• Where I’ll Practice It:
  
  
  
  
  
  
• Confidence Rating (1–5): ______

2. Reflection Questions

1. What will help you remember to use this strategy when stress arises?
   
   
   
   
   
   

2. If you ever feel stuck or forget, what’s your backup plan or reminder? (e.g., phone alert, sticky note)
   
   
   
   
   
   

3. Reminder & Next Steps

• Today’s Quick Step: I will practice my chosen strategy at least once before the end of the day by:
  ____________________________________________
  
  
  
  
  
  

4. Commitment Pledge

I commit to noticing my warning signs and using my personalized coping strategy to manage stress.

Signature: _________________________ Date: ____________