Coping Strategies Worksheet

1. Deep Breathing Practice

Instructions: Find a comfortable seat and place one hand on your belly and one on your chest. Follow these steps while listening to Calming Breath Audio.

Steps:

1. Inhale slowly for 4 seconds.
   
2. Hold your breath for 2 seconds.
   
3. Exhale slowly for 6 seconds.
   
4. Repeat for 2 minutes.
   
   

Before practicing, I notice in my body:

After practicing, I feel:

2. Progressive Muscle Relaxation

Instructions: Tense each muscle group for 5 seconds, then release and notice how your body changes.

Steps:

• Feet: tense → release
  
• Legs: tense → release
  
• Abdomen: tense → release
  
• Arms and shoulders: tense → release
  
• Face and jaw: tense → release
  
  

Before practicing, the part of my body that felt most tense was:

After practicing, I notice:

3. Reflection

Which strategy felt most helpful?

Why did this strategy help me?

4. My Coping Plan

I will practice (circle one): Deep Breathing / Muscle Relaxation

When I notice anxiety in my body, I will:

Anxiety Symptoms Handout

Instructions

Circle any symptoms you’ve experienced when feeling anxious:

• ○ Racing heart
  
• ○ Sweaty palms
  
• ○ Shortness of breath
  
• ○ “Butterflies” in the stomach
  
• ○ Muscle tension
  
• ○ Headaches or dizziness
  
• ○ Nausea or upset stomach
  
• ○ Shaking or trembling
  
• ○ Chest tightness
  
• ○ Rapid breathing
  

Other symptoms I’ve noticed:

My Experience

Describe a time you felt anxious and noticed physical symptoms. What did you feel and when did it happen?

Mind–Body Connection Graphic

A visual guide to how thoughts and emotions trigger physical reactions.

Flow of the Fight-or-Flight Response

Perceived Threat → Brain Alarm → Adrenaline Release → Physical Reaction → Return to Rest

What Happens in Your Brain and Body

Why This Response Is Helpful

• Gives you energy and focus to fight or run away from danger.
• Sharpens your senses so you can react quickly.

When It Goes Too Far

• Happens in non-life-threatening situations (e.g., before a test).
• Physical symptoms (racing heart, tight chest) can feel overwhelming.

Tip: Notice these signs in your body, then use a strategy from the Coping Strategies Worksheet to help yourself calm down.

Your Notes / Questions

Coping Strategy Activities

These hands-on exercises let you practice the strategies you learned—deep breathing, muscle relaxation, grounding, visualization, and reframing—in different, fun ways. Choose one or more activities to try when you notice anxiety building.

Materials Needed

• Coping Strategies Worksheet
• Calming Breath Audio
• Plain paper or a printed body‐outline (draw a simple person shape)
• Colored pencils or markers
• A small soft ball or stress ball
• Timer or stopwatch
• A “detective notebook” (any paper and pen)

Activity 1: Body‐Map Coloring

1. Lay out your paper or body‐outline drawing.
2. Think of a recent time you felt anxious. Remember where you felt tension (e.g., shoulders, stomach).
3. Use a bright color (red/orange) to shade the spots where you felt tightness or discomfort.
4. Now practice a round of deep breathing (play Calming Breath Audio for two minutes).
5. With a calm color (blue/green), shade over those same areas again to show how the tension eased.

Reflection: Which areas changed most after breathing?

Activity 2: Progressive Muscle “Freeze & Release” Game

1. Hold your stress ball in one hand.
2. Set the timer for 30 seconds.
3. Round A (Freeze): Squeeze the ball tightly while tensing arms, shoulders, and face; hold for 5 seconds, then release. Repeat until the 30-second mark.
4. Take a 30-second break and notice how your arm feels.
5. Round B (Relax): Place the ball on your lap and let your hand rest. Breathe slowly for 30 seconds.
6. Repeat Rounds A & B twice more.

Reflection: After each “Freeze” round, did releasing feel more relaxing?

Activity 3: Calming Scene Art & Breathing

1. On a fresh sheet, draw a place where you feel safe and calm (real or imaginary).
2. Add 3 details (colors, sounds, objects) that make it soothing.
3. Sit comfortably and stare at your drawing.
4. Practice deep breathing along with the Calming Breath Audio for 2 minutes, imagining yourself in that scene.

Reflection: How did picturing your safe place help your breathing?

Activity 4: Standard Thought Reframing

1. Take your Coping Strategies Worksheet and open to the “Reflection” section.
2. Write down one anxious thought you recently experienced (e.g., “I will fail my test”).
3. Underneath, ask yourself:
   • Is this thought 100% true?
   • What is another way to look at this situation?
   • What evidence supports or contradicts the anxious thought?
4. Rewrite the thought into a balanced, more helpful statement (e.g., “I’ve studied hard and can do my best on this test”).
5. Read your new statement aloud and rate how believable it feels on a scale of 1–5.

Reflection: How did reframing your thought change how you feel?

Activity 5: Thought Detective

1. Grab your detective notebook and pen.
2. Record a recent anxious thought as your “clue.”
3. Ask detective questions:
   • Who or what triggered this thought?
   • When did it happen?
   • Where were you and what were you doing?
   • Why did this thought arise—what underlying worry?
4. Investigate evidence:
   • List 2 facts that support the thought.
   • List 2 facts that oppose the thought.
5. Draw a conclusion:
   • Rewrite the thought as a balanced statement.
   • Give your conclusion a confidence rating (1 = not true; 5 = completely true).
6. Celebrate your detective work—give yourself a checkmark for insight!

Reflection: What new information did your detective work uncover?

Next Steps

• Pick one activity to keep practicing daily for one week.
• Write down when you try it in your Coping Strategies Worksheet under “My Coping Plan.”
• Notice over time which activity feels most effective and why—be ready to share at your next check-in.

Grounding Technique Guide

What Is Grounding?

Grounding is a simple method that helps you bring your attention back to the present moment by using your five senses. It can interrupt anxious thoughts and calm your body.

How Grounding Helps

• Redirects focus from worry to your immediate surroundings.

• Engages your senses to slow racing thoughts.

• Creates a sense of stability and control.

The 5–4–3–2–1 Grounding Exercise

Take your time with each step. Notice and name items one by one.

1. See – List 5 things you can see around you:
   
   • __________
   
   • __________
   
   • __________
   
   • __________
   
   • __________
   
   

2. Touch – Identify 4 things you can feel right now:
   
   • __________
   
   • __________
   
   • __________
   
   • __________
   
   

3. Hear – Name 3 sounds you can hear:
   
   • __________
   
   • __________
   
   • __________
   
   

4. Smell – Notice 2 scents or aromas in the air:
   
   • __________
   
   • __________
   
   

5. Taste – Focus on 1 taste you can sense right now (or a recent one):
   
   • __________
   
   

Reflection / Notes

How do you feel after doing this exercise?

Tip: Use this guide whenever anxiety feels overwhelming. Grounding through your senses can help you regain calm and clarity.

Visualization Script

What Is Visualization?

Visualization is a calming exercise where you use your imagination to create a peaceful, comforting scene in your mind. By focusing on positive images, you help your body relax and your mind unwind.

How to Prepare

1. Find a quiet, comfortable spot to sit or lie down.
2. Close your eyes and take three slow, deep breaths.
3. Let your shoulders drop and your muscles soften.

Guided Imagery Steps

1. Choose Your Safe Place
   Imagine a place where you feel completely safe and relaxed. It can be real (a beach, a forest) or made-up (a magical garden, a cozy cabin).

2. See the Details
   Picture the colors, shapes, and objects around you.
   • What does the sky look like?
   • Are there trees, water, or flowers?

3. Hear the Sounds
   Listen for gentle noises in your scene.
   • Waves lapping at the shore
   • Leaves rustling in the breeze
   • Birds singing softly

4. Feel the Sensations
   Notice the temperature and textures.
   • Is the air warm or cool?
   • Can you feel sand under your feet or grass beneath your fingers?

5. Add Movement
   Imagine yourself moving through the scene.
   • Walk slowly along a path
   • Dip your toes in water
   • Gently touch a flower or rock

6. Breathe Into the Image
   With each inhale, welcome calmness from your imagined place.
   With each exhale, release tension from your body.

7. Stay as Long as You Like
   Remain in your scene for 2–3 minutes, continuing gentle, even breathing.

Coming Back

When you’re ready, count backward from five to one. On “one,” open your eyes, stretch gently, and notice how you feel.

Reflection

What did you imagine?

How did this exercise affect your anxiety or physical tension?

Relaxation Techniques Guide

A concise guide to extra methods for calming your body and mind.

1. Body Scan Meditation

A body scan helps you notice and release tension by moving your attention slowly through each part of your body.

Steps:

1. Lie down or sit comfortably and close your eyes.
2. Take three slow, deep breaths, settling into the surface beneath you.
3. Turn your attention to your toes. Notice any sensations (tingling, warmth, tension).
4. With each exhale, imagine softening that area.
5. Move your focus gradually up your legs, hips, abdomen, chest, arms, shoulders, neck, and face—pausing at each spot.
6. If your mind wanders, gently bring it back to the current body part.

Time: 5–10 minutes

2. Mindful Stretching

Stretching with awareness can ease muscle tightness and connect your breath to movement.

Steps:

1. Stand or sit tall, shoulders relaxed.
2. Inhale and reach your arms overhead, lengthening through your sides.
3. Exhale and gently fold forward, letting your head and arms hang.
4. Inhale to rise halfway, lengthening your spine.
5. Exhale and fold again (repeat 3 times).
6. Move through slow neck rolls, shoulder shrugs, or seated twists—breathing deeply with each movement.

Time: 3–5 minutes

3. Soothing Sounds

Listening intentionally to calming audio can distract your mind from worry and lower stress levels.

Options:

• Nature tracks (rainfall, ocean waves, forest sounds)
• Gentle instrumental music or ambient tones
• White noise or soft fan hum

Steps:

1. Choose a sound or track you find relaxing.
2. Use headphones or sit in a quiet space.
3. Close your eyes and focus on the layers of sound for 2–3 minutes.
4. Notice how your breathing and heart rate respond.

Reflection / Notes

Which technique helped you feel calmer?

Which part of your body or mind felt most at ease afterward?