Coping Strategies Handout

Instructions

Below are three coping strategies. Read each one, then reflect and answer the questions in the spaces provided.

1. Deep Breathing

What it is: Focusing on slow, deep breaths to calm your body and mind.

Reflection: How do you think deep breathing could help you when you feel stressed or anxious?

2. Journaling

What it is: Writing down your thoughts and feelings to understand them better.

Reflection: What are some topics or feelings you might write about in your journal?

3. Grounding Technique (5-4-3-2-1)

What it is: Using your five senses to stay present:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Reflection: When might you use this grounding technique?

Your Choices

Circle the strategy (or strategies) you’d like to try:

( ) Deep Breathing
( ) Journaling
( ) Grounding Technique

My Plan

1. Which strategy will you try first?

2. When and where will you practice it?

3. What will you do if it doesn’t work the first time?

Keep this handout somewhere you can easily see it, and remember: practice helps build your coping skills!

Support Network Mapping Worksheet

Instructions

Think of adults, friends, or resources you trust. For each person, fill in the details below. You can add up to five people.

1. Name:

Relationship/Role (e.g., teacher, coach, family friend):







Best Way to Contact (phone, in person, text):







When I’ll Reach Out (day/time):







Notes (what I might say or any worries I have):

2. Name:

Relationship/Role:







Best Way to Contact:







When I’ll Reach Out:







Notes:

3. Name:

Relationship/Role:







Best Way to Contact:







When I’ll Reach Out:







Notes:

4. Name:

Relationship/Role:







Best Way to Contact:







When I’ll Reach Out:







Notes:

5. Name:

Relationship/Role:







Best Way to Contact:







When I’ll Reach Out:







Notes:

Reflection

1. Which person feels easiest to contact and why?
   
   
   
   
   
   
   
2. What might make it harder to reach out to someone else, and how can you handle that?
   
   
   
   
   
   
   
3. What is one small step you’ll take this week to connect with someone on your list?
   
   
   
   
   
   
   

Self-Care Strategies Guide

When life feels stressful—especially when you’re coping with challenges at home—taking care of yourself is one of the most important things you can do. Self-care means doing activities that help your body, mind, and heart feel stronger and more balanced. Below are simple, friendly ideas you can use any time you need a break or a boost.

1. Breathe and Ground Yourself

Why it helps: Slowing down your breathing and using your senses calms your mind and eases tension in your body.

• Deep Breathing: Inhale slowly for 4 counts, hold for 2, exhale for 6. Repeat 3–5 times.
• 5-4-3-2-1 Grounding: Notice 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste.

Try these with the instructions on your Coping Strategies Handout.

2. Move Your Body

Why it helps: Physical activity releases tension, lowers stress hormones, and boosts your mood.

• Go for a quick walk around the block or in your yard.
• Dance to your favorite song, even if it’s just in your room.
• Stretch: Reach arms overhead, touch toes, or roll your shoulders.

Keep it simple—any movement you enjoy counts!

3. Write or Draw Your Feelings

Why it helps: Putting thoughts on paper can make them easier to understand and manage.

• Journaling: Spend 5 minutes writing about how you feel right now.
• Drawing: Sketch shapes, doodles, or a scene that matches your mood.
• Lists: Write three things you’re grateful for today.

Use ideas from the Coping Strategies Handout to get started.

4. Create a Personal “Chill Zone”

Why it helps: Having a go-to safe space gives you a physical place to relax and reset.

• Choose a small corner, a favorite chair, or even a blanket fort.
• Fill it with things that calm you: a soft pillow, a favorite book, headphones, or a stuffed animal.
• Use this spot whenever you feel overwhelmed.

5. Practice Positive Self-Talk

Why it helps: The way you talk to yourself affects your mood and confidence.

• Try saying out loud: “I am doing my best.”
• Remind yourself: “It’s okay to ask for help.”
• Write an encouraging note on a sticky note and stick it where you’ll see it.

6. Connect with Someone You Trust

Why it helps: Sharing how you feel reminds you that you’re not alone.

• Pick one person from your Support Network Mapping Worksheet.
• Send a quick text, make a call, or talk in person.
• You don’t have to share everything at once—just let them know you need a friendly ear.

7. Do a Quick Relaxation Activity

Why it helps: Short, focused breaks can clear your mind and lower stress.

• Listen to calming music for 2–3 minutes.
• Try a guided meditation or a nature sounds video on your device.
• Squeeze a stress ball or a small fidget toy.

Tips for Making Self-Care Part of Your Day

• Pick a time: Schedule a 5-minute self-care break after school or before homework.
• Keep it visible: Write down your favorite strategies and post them on your wall or mirror.
• Be flexible: Some days you might need more movement, other days more quiet. Choose what feels right.
  
  
  Remember: Self-care is about finding small, everyday ways to care for yourself. There’s no one “right” method—explore these ideas and see what makes you feel more calm, safe, and connected. You deserve time and kindness, just like anyone else!

Reflection Cool-Down

Thank you for participating today. Let’s take a few minutes to reflect on what you learned and how you’ll use it.

1. What is one new thing you learned about coping with stress?

2. Which coping strategy will you practice first, and why?

3. Who from your support network will you reach out to this week? How will you contact them?

4. How do you feel now compared to the beginning of our session?

5. One small goal I’m setting for myself this week is:

Remember: you can review these reflections anytime and look back at your Coping Strategies Handout or Self-Care Strategies Guide whenever you need extra support. You’re not alone—you’ve taken a great first step today!