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Self-Care & Coping Strategies

Self-Care & Coping Strategies

Below you'll find practical techniques to help you cope with anxiety, regulate your emotions, and practice meaningful self-care. These tools are meant to support your well-being, giving you accessible ways to care for yourself whenever you need them.

How to Use This Page: Start with whichever section feels most relevant to you right now. There's no need to try everything at once—pick one or two techniques that resonate and practice them regularly.

Quick Anxiety Relief Techniques

1. The 5-4-3-2-1 Grounding Technique

When anxiety hits, try this:

  • 5 things you can see around you

  • 4 things you can physically touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

This helps bring your mind back to the present moment and out of anxious thoughts.

2. Box Breathing

Breathe in for 4 counts

  • Hold for 4 counts

  • Breathe out for 4 counts

  • Hold for 4 counts

  • Repeat 4-6 times

3. Progressive Muscle Relaxation

Starting with your toes, tense each muscle group for 5 seconds, then release. Work your way up through your body: feet, calves, thighs, glutes, stomach, hands, arms, shoulders, neck, and face.

4. Cold Water Reset

Splash cold water on your face, hold ice cubes, or drink something cold. This activates your vagus nerve and can quickly calm your nervous system.

Emotional Regulation Strategies

1. The STOP Technique

When you feel overwhelmed:

  • Stop what you're doing

  • Take a breath

  • Observe what you're feeling

  • Proceed with intention.

2. Reframing "Should" Thoughts

When you catch yourself thinking "I should...":

  • Ask: "Who says?"

  • Replace with: "I choose to..." or "I'm allowed to..."

  • Remember: You have agency in your decisions

3. Emotional Check-Ins

Three times a day, ask yourself:

  • What am I feeling right now?

  • Where do I feel it in my body?

  • What do I need in this moment?

Relationship & Boundary Tools

1. The Boundary Question

Before saying yes to requests, ask yourself:

  • Do I want to do this?

  • Do I have the energy for this?

  • Am I saying yes out of guilt or genuine desire?

2. Communicating Needs

Try this format:
"I feel _____ when _____ happens. I need _____."

Example: "I feel overwhelmed when plans change last minute. I need a heads up when possible."

3. Setting Limits

It's okay to say:

  • "Let me think about it and get back to you"

  • "I'm not available for that right now"

  • "I need some time to recharge"

Daily Self-Care Practices

1. Micro Self-Care (1-5 minutes)

  • Take three deep breaths

  • Stretch your neck and shoulders

  • Listen to one favorite song

  • Step outside for fresh air

  • Drink a glass of water mindfully

2. Mini Self-Care (15-30 minutes)

  • Take a shower or bath

  • Go for a walk

  • Call a friend

  • Do some gentle stretching

  • Write in a journal

3. Macro Self-Care (Regular practices)

  • Maintain consistent sleep schedule

  • Move your body in ways that feel good

  • Eat foods that nourish you

  • Spend time with people who support you

  • Engage in activities that bring you joy

When to Seek Additional Support

Consider reaching out for professional help if:

  • Self-care strategies aren't providing relief

  • Anxiety is interfering with daily activities

  • You're avoiding situations you used to enjoy

  • Physical symptoms are concerning you

  • You're using substances to cope

  • You're having thoughts of self-harm

Remember: Seeking help is a sign of strength, not weakness.

These techniques work best when practiced regularly. Consider bookmarking this page for easy access to your personal wellness toolkit.

When you're ready to begin, I'm here for you.