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