Coping Skills & Tools You Can Use Between Sessions

Sometimes it helps to have a quick tool you can use in the moment.

Below are simple skills that many people find helpful for managing anxiety, stress, anger, and overwhelming thoughts.

You can practice these on your own, or we can work on them together in session.

Not sure where to start?

Calming Breathing Exercise 4-7-8

Use this when your body feels tense, your heart is racing, or your mind won’t slow down. This breathing technique helps signal your body to relax.

Try one of these quick tools below. Many people find these helpful right away.

Grounding Exercise 5-4-3-2-1

Use this when you feel overwhelmed, panicky, or “not fully here.” This exercise helps you reconnect with your surroundings using your senses.

Grounding Exercise for Anxiety (5-4-3-2-1)

The Butterfly Hug

Box Breathing

These tools can help calm your body and bring you back to the present moment.