# Coping Strategies Reading Welcome to your personal guide on five simple, evidence-based coping skills. Read through each strategy. Underline the skill you’d most like to try, and in the margin jot when you’ve felt this kind of anxiety before. --- ## 1. Deep Breathing When we feel anxious, our breathing often becomes quick and shallow. Deep breathing helps slow down our heart and calm our mind. How to do it: • Sit or stand comfortably with feet flat on the floor. • Inhale slowly through your nose, counting to 4. • Hold your breath for a count of 2. • Exhale gently through your mouth for a count of 6. • Repeat 5 times or until you feel calmer. Example: Before a big test, take five deep breaths to help focus.

## 2. Progressive Muscle Relaxation (PMR) PMR teaches you to notice tension in your body and then let it go. This releases stress stored in your muscles. Steps: 1. Find a quiet place and sit or lie down. 2. Start at your feet: tense the muscles for 5 seconds (as if you’re curling your toes tightly). 3. Release and notice the difference. 4. Move up your body: calves, thighs, stomach, hands, arms, shoulders, neck, face. 5. Spend about 30 seconds on each muscle group. Example: Feeling jittery before speaking in class? Use PMR to relax your shoulders and neck.

## 3. Positive Self-Talk Our inner voice can be harsh during stressful moments. Positive self-talk helps you replace negative thoughts with encouraging statements. How to practice: • Notice a negative thought (e.g., “I can’t do this”). • Challenge it: “What evidence do I have?” • Replace it with a positive phrase: “I can try my best,” or “I have prepared for this.” • Repeat your new phrase aloud or in your head. Example: When you think, “I’ll fail this quiz,” change it to, “I studied and I can do it.”

## 4. Visualization Using your imagination to create a calm scene can trick your brain into feeling peaceful. Visualization steps: 1. Close your eyes and take a deep breath. 2. Picture a place where you feel safe and relaxed (a beach, forest, or cozy room). 3. Engage all five senses: What do you see, hear, smell, feel, or taste? 4. Stay in this scene for 1–2 minutes, breathing slowly. Example: Before lunch, imagine walking barefoot in warm sand with waves gently rolling in.

## 5. Physical Movement Moving your body releases tension and boosts your mood by increasing blood flow and endorphins. Ideas: • Stretch arms, legs, and back. • Take a short walk or march in place. • Do jumping jacks or jog on the spot. • Dance to a favorite song. Example: If you feel restless during study hall, stand up and do 10 jumping jacks.

--- ### Personal Reflection 1. Which coping skill did you underline, and why? 2. When have you felt anxiety like the examples above? 3. How will you use this strategy this week?

QA Queen

1 Lessons

Coping Toolbox

QA Queen

1 Lessons

Coping Toolbox