COPINGBUILDER
A fun, therapeutic game to help learn healthy coping skills.
Hover over the coping skill to see a description of the coping skill & an example of the coping skill.
Journaling helps process emotions, reduce stress, and gain clarity.
Write in a journal
Today I felt anxious before my presentation, but I got through it and felt proud after.
Positive words from others can motivate and uplift.
Read inspiring quotes
Reading, This too shall pass to remind yourself tough times are temporary.
Reminding yourself of your strengths boosts self-esteem.
Identify 5 positive traits
I am kind, hardworking, creative, funny, and thoughtful.
Repeating kind, true statements about yourself builds confidence.
Write 5 positive affirmations
I am enough. I am growing. I am strong. I am loved. I am trying my best.
Releases energy and expresses emotions creatively.
Dance or play music
Turning up a favorite song and dancing in your room.
Restores energy and improves mood.
Get enough sleep and rest
Going to bed earlier after a long, emotional day.
Brings a sense of control and accomplishment.
Organize a small area
Tidying your desk to feel more focused.
Lifts both people's spirits.
Compliment someone
Telling a classmate they gave a great presentation.
Builds confidence and enjoyment.
Try a new hobby or skill
Learning to knit or bake something new.
Creates structure and relieves mental clutter.
Make a to-do list
Listing what you need to do after school.
Shifts perspective and reduces tension.
Use humor to reframe challenges
Laughing about spilling juice instead of getting angry.
Creates excitement and something to look forward to.
Plan a fun activity
Planning a movie night with friends.
Music can validate how you feel or help shift your emotions.
Listen to music that matches your mood
Listening to mellow music when feeling sad or upbeat songs to boost your mood.
Recognizing and questioning unhelpful thinking helps shift perspective.
Identify and challenge negative thoughts
Changing 'I always mess up' to 'I make mistakes sometimes, but I also succeed.'
Considering consequences helps make thoughtful, healthy decisions.
Think about outcomes of potential choices
If I yell, I might regret it. If I talk calmly, they might listen.
Boosts mood and energy through movement and fresh air.
Walk or run outside (Kids, bring a trusted adult)
Taking a walk around the block with a parent after a tough day.
Physically releases tension.
Squeeze a stress ball
Squeezing a stress ball during a test to stay calm.
Supports focus and physical health.
Drink water
Drinking a glass of water when feeling tired or sluggish.
Increases connection and support.
Spend time with family or friends
Watching a movie with your sibling.
Shifts focus away from stress and spreads positivity.
Do a random act of kindness
Leaving a kind note on someone's locker.
Stimulates your brain and gives a sense of progress.
Learn something new
Watching a video to learn a magic trick.
Makes tasks less overwhelming.
Break big tasks into smaller, manageable steps
Breaking clean my room into make bed, put away clothes, etc.
Builds confidence and reinforces good habits.
Celebrate small wins and positive moments
Saying, I did my homework early, go me!
Inspires hope and motivation.
Daydream about future goals or plans
Imagining graduating or going on a dream trip.
Encouraging yourself builds confidence and resilience.
Use positive self-talk
I can handle this. I've done hard things before and I'll get through this too.
Focusing on what you're thankful for can improve mood and reduce negativity.
Create a gratitude list
I'm grateful for my dog, my friend's text, and warm sunshine today.
Speaking with a trusted adult offers guidance and support.
Talk to a counselor or mentor
I told my school counselor I've been feeling stressed and she helped me make a plan.
Relieves tension and calms the body.
Do stretching exercises
Doing a few yoga poses to relax before bed.
Promotes relaxation and refreshes the mind.
Take a bath or shower
Taking a warm shower to unwind after a hard day.
Calms the nervous system.
Practice deep breathing
Inhaling for 4 seconds, holding for 4, exhaling for 4.
Helps you feel heard and less alone.
Talk to a family member or trusted friend
Calling a friend to vent and get advice.
Creates laughter and connection.
Share a funny joke or meme with a friend
Texting a meme that made you laugh to a friend.
Calms the mind and body.
Visualize a peaceful place or happy memory
Imagining being on a quiet beach during a stressful moment.
Grounds you in the present moment.
Name a thing that you see, smell, taste, hear, and feel
I see my lamp, smell soap, taste gum, hear music, and feel my blanket.
Provides fun and focus, if balanced.
Play a video game in moderation
Playing a favorite game for 30 minutes after chores.
Instant mood-booster.
Watch a funny video
Watching animal bloopers to relax.
Creative activities express emotions non-verbally and calm the mind.
Be creative, draw, paint, or color
Drawing waves when feeling overwhelmed or coloring mandalas to relax.
Noticing good moments increases happiness and awareness.
Write 3 positive things about your day
I had a nice lunch, laughed with my sister, and finished my homework.
Identifying emotions helps manage them better.
Name how you feel
I feel frustrated because I couldn't join the game.
Provides healthy distraction and joy.
Do a favorite sport or activity
Shooting hoops to let off steam.
Reduces anxiety by tensing and relaxing muscle groups.
Use progressive muscle relaxation
Tightening then releasing fists, shoulders, and legs slowly.
Nourishes the brain and body.
Eat a healthy meal or snack
Snacking on fruit instead of chips when feeling down.
Protects emotional energy and well-being.
Set healthy boundaries with others
Telling a friend you need alone time after school.
Provides mindful distraction.
Play a board game or work on a puzzle
Doing a puzzle with a sibling to relax.
Reduces overwhelm and comparison.
Take a screen and social media break
Turning off your phone for an hour to reset.
Releases negative emotions and feels empowering.
Write down stressors and rip up the paper
Writing I'm overwhelmed by school and tearing it up.
Soothes and lifts mood.
Spend time with pets or nature
Petting your dog or walking in the park.
Provides escape and builds empathy.
Read a story