Introduction
When we’re in
emotional pain,
coping skills help
provide relief
in the moment
When we’re battling anxiety or depression, coping skills empower us.
They give us more choices at our fingertips to change how we feel.
How to Use this Checklist
Look at the example skills listed on the following pages.
Place a checkmark next to any skills that might be helpful for you.
Pick one skill to experiment with right now. Try it out. How did you feel
before versus after?
If you’re feeling better, awesome! That’s the idea. If not, move on to another
skill and try that instead. Keep experimenting until you find what helps.
© DR. JACKIE PARKE 2 jackieparke.com/copingchecklist
Here are some example coping skills. Place a checkmark next to any that
might be helpful for you.
These are examples, but really though--the sky is the limit! Feel free to
write in other ideas, too. The key is finding what works for you.
Relaxation skills help us calm down our brain and
body, including our heart rate and breathing.
Relax
Search YouTube or the app store for these activities:
relaxation combat breathing
deep breathing meditation
box breathing progressive muscle relaxation
lectio divina guided visualization
other: _____________________________________
Physical activity can help us de-stress, be empowered
in our body, and improve our mood and motivation.
Move
go for run or walk dance
ride a bike shoot hoops
lift weights jump rope
swim kickbox
fly a kite do push-ups/pull-ups
other: _____________________________________
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Grounding brings our body and brain back into the
present moment, slowing down our awareness.
Ground
while standing or sitting, press your feet into the ground
pay attention to your senses right now:
5 things you can see 2 favorite smells
4 things you can hear 1 favorite taste
3 things you can touch
spend time in nature and mindfully notice your surroundings
other: _____________________________________
Self-soothing helps us calm down by nurturing
our body in a caring way.
Soothe
take a warm bath light a candle
drink decaf coffee/tea drink cold water
wrap yourself in a cozy blanket or lay under a weighted
blanket, if you have one
other: _____________________________________
Emotional expression helps us to get things “off
our chest,” using our unique voice and creativity.
Express
paint or draw write a song
cook or bake create photos/videos
watch or listen to music, spoken word, improv, or theatre
write a poem or spoken word piece
create jewelry, clothes, or a makeup style
other: _______________________________________
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Connecting socially reminds us that we are not alone
Connect
and that there are people out there who care for us.
text or FaceTime someone care for a pet
reach out to someone who might be lonely give/ask for a hug
treat someone to coffee, lunch, etc. help a neighbor
“pay it forward” by being kind to someone go to a skate park
compliment someone volunteer in your city
other: ___________________________________________
Focusing intensely on an activity can help us
redirect our energy in a positive way.
Focus
practice an instrument play a boardgame
learn a new language teach someone a skill
learn a new skill, like coding or gardening
clean, organize, or redecorate your space
other: __________________________________________
Distraction can help us take our mind off things temporarily.
Distract
Only use this in small doses, not as a long-term lifestyle.
play games on your phone go for a drive
read a book watch a TV show
or movie
take a cold shower or hold ice cubes
play video games (extra bonus points if you play with friends)
watch funny, relaxing, or inspiring YouTube videos
other: __________________________________________
© DR. JACKIE PARKE 5 jackieparke.com/copingchecklist
Changing our thoughts can shift our perspective. It can
also change how we feel and the choices we make, too.
Rethink
write down three things you are grateful for
adopt a motto (examples: “fortune favors the brave” or “do one
thing every day that scares you”)
see the bigger picture (examples: “this too shall pass” or “how
much will this matter to my future self ten years from now?”)
think about a role model, superhero, or character from a TV
show/movie and imagine how they would face your situation
find an inspirational quote or sacred text that speaks to you
other: _____________________________________
Re-evaluating what we’re stressed about helps us to
Regroup
discover new ways to approach our problems.
“braindump” everything you are stressed about into one list,
then organize it by categories or priorities
“time block” using a calendar so that you can see when you’ll
address your highest priorities
brainstorm as many choices as you can think of for a problem
you’re facing; ask others for their ideas, too
replace unrealistic expectations with realistic ones
keep it simple; focus on one thing at a time
ask for a break or a day off
ask for help or split up the work with a group/team
other: ______________________________________
© DR. JACKIE PARKE 6 jackieparke.com/copingchecklist
Hi, I’m Dr. Parke!
I’m a licensed psychologist who loves serving high school and college
students. I believe that light dispels darkness, wounds can be healed,
pain can shape purpose, and love conquers all.
I hope these coping skills have been helpful for you. For more mental
health content and resources, check out my website and social media.
jackieparke.com
© DR. JACKIE PARKE 7 jackieparke.com/copingchecklist
Pssssssssst! Can I ask a favor?
If you know someone else who might benefit from this Anxiety
Survival Guide, please give them this link rather than sending
them this file. Thanks!
Disclaimer: The information in this PDF is for general informational and
educational purposes only and is not a substitute for professional advice.
Reading or using this PDF does not comprise a professional relationship.
Although I am a therapist, I am not your therapist. Please personally contact a
mental health professional regarding your specific situation.
© DR. JACKIE PARKE 8 jackieparke.com/copingchecklist
