Coping & regulation worksheet
Coping Skills Toolbox
A personal, organized set of go-to strategies for hard moments — sorted into five categories so there is always a next thing to try when one door closes.
How to use this worksheet
When do I most need my toolbox?
Name the situations, feelings, or warning signs that tell you it's time to reach for a coping skill.
Sensory / grounding
Ways to soothe or re-anchor through the five senses.
e.g. hold an ice cube, warm shower, a favorite scent, soft blanket, calming music, sour candy
Physical / movement
Using the body to shift energy and release tension.
e.g. walk, stretch, run, dance, clean, yoga, splash cold water, breathing exercises
Cognitive / thinking
Ways to reframe, redirect, or challenge unhelpful thoughts.
e.g. thought record, coping statements, count backward, plan tomorrow, name 3 facts, distraction
Social / connection
People and places to reach toward, not away from.
e.g. text a friend, call family, pet the dog, a support group, sit somewhere public, help someone
Emotional / self-soothing
Making room for feelings and treating yourself kindly.
e.g. cry, journal, pray or meditate, watch a comfort show, self-compassion, allow the feeling
My top three — the ones I trust most
From everything above, the strategies most worth reaching for first. Fill these in and keep them somewhere you'll see them.
What gets in the way — and my plan for it
Barriers that stop you from using these skills (no time, forget, feels pointless) and one small way around each.
Who can remind or help me use these?
A support person who can gently point you back to your toolbox when you're struggling to remember it.