Using coping cards in therapy is a powerful tool that can help individuals manage challenging emotions and situations. Coping cards are personalized cards that contain coping strategies and positive affirmations that can be used as a resource during times of distress. They provide individuals with a tangible reminder of healthy ways to cope with stress, anxiety, and other difficult emotions. In this article, we will explore 13 examples of coping cards and provide templates for creating your own.

1. Grounding Techniques
One common coping card technique is to include grounding techniques that help individuals stay present and centered in the moment. This could include activities such as deep breathing exercises, counting to 10, or focusing on a specific object in the room.

2. Positive Affirmations
Positive affirmations can help individuals challenge negative thoughts and beliefs about themselves. Examples of positive affirmations could include “I am capable and strong” or “I am deserving of love and happiness”.

3. Self-Care Strategies
Coping cards can also include self-care strategies that individuals can use to prioritize their mental and emotional well-being. This could include activities such as taking a hot bath, going for a walk, or practicing yoga.

4. Coping Skills
Coping skills are essential tools that individuals can use to manage stress and difficult emotions. Examples of coping skills that could be included on a coping card include problem-solving, mindfulness, and visualization techniques.

5. Emergency Contact Information
If individuals are struggling with overwhelming emotions, it can be helpful to include emergency contact information on their coping card. This could include the phone number for a trusted friend, family member, or therapist.

6. Relaxation Techniques
Including relaxation techniques on a coping card can help individuals calm their minds and bodies during moments of stress. This could include techniques such as progressive muscle relaxation, guided imagery, or listening to calming music.

7. Distraction Techniques
Distraction techniques can help individuals redirect their attention away from negative thoughts and emotions. Examples of distraction techniques that could be included on a coping card include watching a funny movie, playing a game, or going for a run.

8. Coping Statements
Coping statements are short phrases that individuals can repeat to themselves during moments of distress. Examples of coping statements that could be included on a coping card include “I can handle this” or “This too shall pass”.

9. Coping with Triggers
If individuals have specific triggers that cause them distress, it can be helpful to include coping strategies for managing these triggers on their coping card. This could include techniques such as setting boundaries, avoiding certain situations, or practicing grounding exercises.

10. Gratitude Exercises
Gratitude exercises can help individuals shift their focus from what is causing them distress to what they are grateful for in their lives. Including gratitude exercises on a coping card can help individuals cultivate a positive mindset and perspective.

11. Problem-Solving Strategies
Including problem-solving strategies on a coping card can help individuals address the root causes of their distress. Examples of problem-solving strategies that could be included on a coping card include breaking down tasks into smaller steps, seeking support from others, and brainstorming potential solutions.

12. Boundary Setting Techniques
Setting boundaries with others is an important skill for maintaining healthy relationships and protecting one’s mental and emotional well-being. Including boundary-setting techniques on a coping card can help individuals assert themselves and protect their boundaries.

13. Scripture Verses or Inspirational Quotes
Including scripture verses or inspirational quotes on a coping card can provide individuals with spiritual or philosophical guidance during times of distress. Examples of scripture verses or quotes that could be included on a coping card include “This too shall pass” or “Let go and let God”.

In conclusion, coping cards are a versatile and effective tool that individuals can use to manage challenging emotions and situations. By including coping strategies, positive affirmations, and self-care techniques on their coping cards, individuals can create a personalized resource that supports their mental and emotional well-being. If you are interested in creating your own coping cards, feel free to use the templates provided or get creative and design your own. The important thing is to create a resource that works for you and helps you navigate life’s challenges with grace and resilience.