Copping Skills against emotions

 Try to make as many words out of your full name as possible Sort through/edit your pictures Play with a balloon Give yourself a facial Play with a favorite childhood toy Start collecting something Play a video/computer game Clean up trash at your local park Look at yourlifeyourvoice.org Text or call a friend Write yourself an “I love you because...” letter Look up new words and use them Rearrange furniture Write a letter to someone that you may never send Smile at five people Play with your little brother/sister/niece/nephew Go for a walk (with or without a friend) Put a puzzle together Clean your room/closet Try to do handstands, cartwheels or backbends Practice yoga Teach your pet a new trick Learn a new language Move EVERYTHING in your room to a new spot Get together with friends to play frisbee, soccer or basketball Hug a friend or family member Search online for new songs/artists Make a list of goals for the week/month/year/5 years Perform a random act of kindness Dance Make hot chocolate, a milkshake or a smoothie Play with modeling clay or Play-Doh Build a pillow fort Go for a nice long drive Complete something you’ve been putting off Draw on yourself with a marker Take up a new hobby Look up recipes, cook a meal Go outside for 15 minutes Create or build something Pray Make a list of blessings in your life Read something faith-affirming Go to a friend’s house Jump on a trampoline Watch an old, happy movie Contact your therapist or a hotline (Boys Town National Hotline: 800-448-3000) Talk to someone close to you Ride a bicycle Feed the ducks, birds or squirrels Color Memorize a poem, play or song Stretch Search for ridiculous things on the internet “Shop” online (without buying anything) Color coordinate your wardrobe Watch fish Make a playlist of your favorite songs Play the “15 Minute Game” (Avoid something for 15 minutes, when time is up start again) Plan your wedding/prom/other event Exercise Put on fake tattoos Write (poetry, stories, journal) Scribble/doodle on paper Be with other people Watch a favorite TV show Hydrate Go see a movie Do a word-search or crossword Do schoolwork Play a musical instrument Paint your nails, do your make-up or hair Sing Study the sky Punch a pillow Cover yourself with Band-Aids where you want to cut Let yourself cry Take a nap (only if you are tired) Take a hot shower or relaxing bath Play with a pet Go shopping Clean something Knit or sew Read a good book Listen to music Try some aromatherapy (candle, lotion, room spray) Meditate Go somewhere very public Bake cookies Create a vision board Paint or draw Rip paper into itty bitty pieces Shoot hoops, kick a ball Make a card Plan your dream room (colors/furniture) Hug a pillow or stuffed animal Hyper-focus on something like a rock, hand, etc. 99Coping Skills ___________________________________________________________________

The emotions and urges that lead to self-harm often feel like a wave that increases in intensity before it decreases and disappears altogether. Empower yourself by identifying coping strategies that replace self-harming behaviors. As you discover things that work for you, add your own. Shock Your System:  put stickers where you want to injure  draw on yourself with red felt-tip pen  scribble Make A Mark:  walk  run  exercise  dance Get Active:  do a creative activity  draw pictures on yourself  clean  watch a movie  read Distract Yourself:  be around people  don’t isolate  go to a store or coee shop Change Your Surroundings:  cry  punch a pillow  rip up paper  yell  bang things together Let Out Your Feelings:  hold a worry stone  squeeze a stress ball  try aromatherapy Ground Yourself:  your feelings  your triggers  your urges  the times you didn’t give in  how you resisted Journal:  relaxation techniques  deep breathing  practice mindfulness  hug/hold comfort objects