Coping Strategy
Playlist

MINDSET & GROWTH TOOLS

Build a personalized toolkit of responses organized
by what you need in the moment.

Why This Tool Matters

Coping strategies work best when they are matched to the specific state you are in. Breathing exercises do not help when you are numb. Journaling does not help when you are mid-panic. The problem is not that people lack coping strategies - most people can list several. The problem is that under stress, the mental effort of choosing which strategy to use is itself a barrier.

This tool solves that by building a menu organized by emotional state. When you are activated, you go straight to "When I Need to Calm Down." When you are flat, you go to "When I Need Energy." No thinking required in the moment - the structure does that work for you.

How to Use This Worksheet

Fill it in when you are calm. The goal is to think clearly now so you do not have to think under pressure later. Set aside 15 minutes and work through each section.
Write strategies you have actually used before. Not aspirational ones. What has worked for you - even once? Start there.
Use the example as a prompt, not a default. Each section includes one example in light text to spark your thinking. You do not need to use it.
Keep it somewhere accessible. Post it, save it to your phone, or leave it on your desk. A coping playlist only works if you can find it when you need it.
Revisit it. Strategies that work change over time. Update your playlist after you use it - note what helped and what did not.

My Coping Strategy Playlist

Name:

Date:

When I Need to Calm Down

e.g., Box breathing — inhale 4 counts, hold 4, exhale 4, hold 4

When I Need Energy

e.g., Three minutes of movement — walk, stretch, or jump in place

When I Need Connection

e.g., Text one person something specific — not “how are you” but “I was thinking about you”

When I Need Perspective

e.g., Name three things that are still true and good right now

Quick Reference

My go-to strategy that works most often:

The strategy I know works but resist using:

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Coping StrategyPlaylist