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When your nervous system has spent years in survival mode, calm doesn’t always come when you ask for it. This guide gives you gentle, trauma-informed tools to reach for when anxiety, overwhelm or old memories show up, so you’re not starting from scratch in the hardest moments. It’s an 11-page reference guide you can keep on your phone or print, and it works best when you practice the skills while you’re calm, before distress builds.
Inside the guide:
Breathing retraining techniques, including box breathing, 4-7-8 breathing and extended exhalation
Self-soothing through the five senses
Grounding techniques, including 5-4-3-2-1 sensory grounding
Emotional regulation skills
Trauma-informed grounding for flashbacks, dissociation, hypervigilance and emotional numbness
Behavioral coping strategies
Coping statements and affirmations
A personalized coping plan that matches what you’re feeling to the skills most likely to help
The goal of coping skills is not to eliminate uncomfortable emotions but to help you manage distress, remain connected to the present, and respond to your experiences more effectively.
When your nervous system has spent years in survival mode, calm doesn’t always come when you ask for it. This guide gives you gentle, trauma-informed tools to reach for when anxiety, overwhelm or old memories show up, so you’re not starting from scratch in the hardest moments. It’s an 11-page reference guide you can keep on your phone or print, and it works best when you practice the skills while you’re calm, before distress builds.
Inside the guide:
Breathing retraining techniques, including box breathing, 4-7-8 breathing and extended exhalation
Self-soothing through the five senses
Grounding techniques, including 5-4-3-2-1 sensory grounding
Emotional regulation skills
Trauma-informed grounding for flashbacks, dissociation, hypervigilance and emotional numbness
Behavioral coping strategies
Coping statements and affirmations
A personalized coping plan that matches what you’re feeling to the skills most likely to help
The goal of coping skills is not to eliminate uncomfortable emotions but to help you manage distress, remain connected to the present, and respond to your experiences more effectively.