Find Your Peace: Crafting Your Own Coping Card
If you're grappling with anxiety, managing it in the moment can feel like an uphill battle, even if you've learned practical strategies. When the fight or flight response kicks in, rational thinking often goes out the window, leaving you feeling paralyzed and unable to make clear decisions. It's challenging to make the right choices for handling anxiety amidst the chaos.
That's where coping cards come in. These portable tools serve as concrete reminders of coping strategies, eliminating the need to think on the spot or recall information in high-anxiety situations. They pave the path of least resistance, guiding you through moments of heightened anxiety with ease.
Creating a coping card is simple and flexible. It can take any format that suits you best—whether it's a physical note card, in your phone’s note app, or even a photo of a card you've designed. The key is to make it personalized and accessible. You want your coping card to be readily available wherever and whenever you need it most.
So consider where you might need the coping card. On the go? In the bathroom while you’re getting ready? On your nightstand? Put it in a place where you won’t miss it. And better yet, consider having it placed in multiple places.
How to Create Your Coping Card
To craft your coping card, focus on simplicity and clarity. Divide it into a few key sections to avoid overwhelming yourself. Start by identifying unhelpful strategies you want to avoid, such as avoidance behaviors, reassurance seeking, or excessive googling.
Next, create a section to jot down a few helpful coping statements—simple phrases you can repeat to yourself in the heat of the moment, like "This feeling will pass" or "I can allow this feeling to be here without judgment."
Next, outline effective strategies you can take immediate action on. This might include deep breathing exercises, guided meditations, or simple distractions to redirect your focus. Consider adding a motivational quote or inspirational message to uplift and inspire you. And if it resonates with you, include factual reminders to ground yourself in reality, such as "panic attacks are not harmful.”
If you're hesitant about the effectiveness of coping cards, I encourage you to give them a try. While they're not a magical solution, they serve as valuable reminders of what to do when anxiety overwhelms your ability to respond effectively. With practice, you can build resilience and strength over time, gradually reclaiming control over your anxiety.
Remember, anxiety may be powerful, but you have the power to cultivate resilience and navigate through it with the help of practical tools like coping cards.
Need More Help with Anxiety?
At State of Mind Therapy, our team specializes in helping people overcome the burden of anxiety and OCD. With evidence-based techniques and compassionate guidance, we can help you regain control of your thoughts and live a more fulfilling life.
If you found these tips helpful, sign-up for our free guide: 5 Steps to Live More, Worry Less for more helpful strategies for managing anxiety.