Coping Skills & Strategies
Identify what works for you, track your coping strategies in action, and build personal coping cards to keep for difficult moments.
🧠 What Works for Me
Reflect on the coping strategies you already use, want to try, and the situations where they help most.
📊 Coping Skills Tracker
Record strategies as you use them with before and after distress ratings (0–100) to see what's actually helping.
🃏 My Coping Cards
Create personal coping cards — pairing an unhelpful thought with a helpful response you can return to anytime.
1
Coping Strategies I Already Use
What do you already do when feeling anxious, stressed, or overwhelmed? (e.g. grounding, rest, talking to someone, distraction, exercise)
2
Strategies I Want to Try or Use More Often
Are there any coping strategies you've heard about or tried briefly but haven't fully explored yet?
3
When These Strategies Help Most
When do you tend to need coping strategies most? Think about times of day, situations, or emotional states. (e.g. low mood days, high stress, evenings)
4
Strategies That Are Less Helpful for Me
It's just as useful to know what doesn't work. Are there strategies that haven't helped, or that sometimes make things worse?
5
My Short Coping List for Hard Moments
Write 2–3 realistic, go-to strategies you can turn to quickly when things feel difficult. Keep this short and actionable.
📊 Coping Skills Tracker
Record coping strategies as you use them. Rate your distress before and after on a scale of 0–100, and note what helped or didn't help.
1
0–100
0–100
2
0–100
0–100
3
0–100
0–100
4
0–100
0–100
5
0–100
0–100
🃏 My Coping Cards
Coping cards pair an unhelpful thought with a helpful response prepared in advance. Fill in up to 3 below — your PDF will include them as cards you can save and return to in difficult moments.
Card 1
Card 2
Card 3
© 2025 The Resource Library Limited. Adapted for ChatCBT.
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