Anxiety Skills

Create Coping Cards

Creating coping cards involves making small, portable reminders that list effective strategies, affirmations, or grounding techniques to use during periods of emotional distress. These personalized cards offer immediate, accessible support for managing anxiety, stress, and trauma responses.

Skill Categories
Planning
Grounding
Issues Addressed by Skill
Anxiety
Stress
Trauma
Emotional Regulation
Jump to Section
OverviewWhat to doWhen to useWhy it worksBenefitsTipsWhat to expectVariationsTroubleshootingFrequently asked questions
Other Related Skills
Box Breathing (4-4-4-4)
Develop a Panic Attack Safety Plan
Create a Calming Playlist
Cold Exposure
Vagus Nerve Activation by Humming or Gargling

Overview

  • Difficulty:
  • Best Use: Best for creating a pocket-sized reminder of what works during distress
  • Time: 5-10 min
  • Tools:

What to do

  1. Gather small, portable cards (index cards or business-card-sized paper).
  2. Clearly identify coping strategies or grounding techniques that have previously helped reduce your anxiety or emotional distress (e.g., deep breathing, affirmations, grounding techniques).
  3. Write each coping strategy or affirmation clearly and briefly on separate cards.
  4. Decorate or personalize your cards if desired to enhance their comforting effect.
  5. Store your coping cards in easily accessible places, such as your wallet, phone case, or pocket.
  6. When anxiety or distress arises, select and read a coping card, using the listed strategy or affirmation immediately.
  7. Regularly update or refine your coping cards based on effectiveness and changing needs.

When to use

Why it works

Coping cards help lower stress and emotional distress by providing immediate, personalized reminders of effective coping strategies during intense emotional moments. Having tangible prompts readily available ensures quick emotional regulation and grounding, significantly reducing anxiety, stress, and trauma responses by activating calming neural pathways and reinforcing effective coping behaviors.

Benefits

  • Reduces anxiety, stress, and trauma-related distress
  • Enhances emotional regulation
  • Promotes greater psychological resilience
  • Supports immediate emotional relief
  • Boosts confidence in handling distressing moments
  • Fosters long-term emotional well-being and stability

Tips

  • Keep cards concise and clear for easy use during distress.
  • Regularly practice and familiarize yourself with the listed coping strategies.
  • Create multiple copies to store in various locations.
  • Periodically review and update your cards based on their effectiveness and evolving emotional needs.
  • Pair coping card strategies with calming breathing techniques or grounding exercises to maximize emotional regulation.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Planning
Grounding
Issues Addressed by Skill
Anxiety
Stress
Trauma
Emotional Regulation
Jump to Section
OverviewWhat to doWhen to useWhy it worksBenefitsTipsWhat to expectVariationsTroubleshootingFrequently asked questions
Other Related Skills
Butterfly Hug (Bilateral Stimulation)
Sensory Comfort Box
Shaking or Tremoring for Stress Release
"I Am Safe in This Moment" Mantra
Vagus Nerve Activation by Humming or Gargling