Creating coping skills
The Development of Coping Skills-by Carly Rizzo
In times of emotional distress, anxiety, panic and overwhelm, and learned, adaptive coping skills can be difficult to mentally access. This is due to the “emotional brain” taking over and the “logical brain” being muted or turned off. This can be frustrating and confusing. If you’ve ever found yourself thinking, I know what my coping skills are, so why can’t I implement them in the moments of need?, you’re not alone.
To help troubleshoot this, there are a few resources and techniques I recommend clients try. A grounding technique commonly known as 5-4-3-2-1, utilizes the 5 senses, which can help individuals become aware of the present moment, especially during times when the mind and body are disconnected. This is where creating a coping kit can come in handy.
Your coping kit should be small enough to travel with and be tailored to your individual needs. This can be something such as a ziplock bag, small pouch/makeup bag, pencil case, duster bag, etc. and can fit in a purse, work bag, school bag, gym bag, etc.
First, write down each of your coping skills on an index card or small piece of paper and put them inside your coping kit—you can also write out how to use each skill step by step. These act as reminders and help to slow you down, as your focus shifts from intense emotion, to reading and implementing a skill.
When using the 5 senses, think of items that provide you with feelings of comfort and relaxation. I will provide a list of examples of what clients have previously used and found helpful in their coping kits.
See: your surrounding environment, the items in your coping kit
Touch: different textures such as smooth and rough crystals, small fidgets, a rubber band, hair accessories of different fabrics
Hear: playlist on your phone of your favorite songs, calming ambient sounds such as ocean waves or rain, a guided meditation
Smell: tea bags, coffee beans, scented hand sanitizer/lotion
Taste: favorite candy such as jolly ranchers, mints, listerine strips
What’s great about this strategy is that you can be as creative as you want. There are endless items you can incorporate into your coping kit, switch out overtime, or to try something new. Discover what works best for you, and feel free to contact us to learn more!