Grounding (2 minutes)
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
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Resources
Coping strategies
Tools for difficult moments—cravings, anxiety spikes, overwhelm, and emotional shutdown. Pick one tool and use it for 5 minutes.
Urge surfing (10 minutes)
- Notice the urge intensity (0–10)
- Time it for 10 minutes
- Do one replacement (walk, shower, journal)
- Re-rate intensity after
How to use coping tools
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1
Pick one tool Don’t collect tools—use one repeatedly until it works.
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2
Reduce friction Make it easy to start (shoes ready, journal visible, phone away).
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3
Follow a plan Coping tools help in the moment; plans build long-term change.