Coping Folder Workshop

Cutout Examples:

• • Physiological Sigh (Double inhale, long exhale)
• • Box Breathing (In 4, hold 4, out 4, hold 4)
• • 4-7-8 Exhale Release
• • Resonant Belly Breathing

Next: Let's try the Physiological Sigh together.

Try It: The Physiological Sigh

30-Second Reset

1

Deep inhale through nose

2

Quick extra sip of air

3

Long, slow exhale through mouth

Do 2 rounds right now

Notice how your shoulders immediately drop.

Keep this card in mind for your folder!

Fastest natural way to lower anxiety anywhere, anytime.

System 2: Grounding

Sensory Focus

How It Works

Stress makes your thoughts race into the future: "What if I mess up?"

Grounding forces your brain to focus on your physical senses right now in this room.

Cutout Examples:

• • 5-4-3-2-1 Sensory Scan (See, touch, hear)
• • Desk Touchstone (Focus on pen/ring texture)
• • Floor Press (Press both feet firmly down)
• • Soft Gaze (Look wide across the whole room)

Grounding is completely silent — no one notices you doing it.

System 3: Movement

Burn Adrenaline

How It Works

Stress fills your muscles with adrenaline. Sitting still keeps that energy trapped, making you jittery.

Movement burns off that chemical spike so your body can relax.

Cutout Examples:

• • Desk Push (Push palms under desk for 7s)
• • Hallway Walk (Brisk lap to water fountain)
• • Shoulder Clench & Drop (Hike to ears, release)
• • 10-Second Shake (Release arm & leg tension)

Discreet desk pushes give you a release without leaving your seat.

System 4: Mental Reframing

Fact-Check Thoughts

How It Works

Under stress, your brain makes up dramatic stories: "Everyone noticed," or "I'm going to fail."

Mental tools test those thoughts with real facts.

Cutout Examples:

• • Fact vs. Feeling ("What is actually true?")
• • 10-10-10 Rule ("Will this matter in 10 days?")
• • 90-Second Brain Dump (Scribble thoughts out)
• • Anchor Phrase ("Uncomfortable, not impossible")

You don't have to believe every anxious thought your brain creates.

System 5: Somatic Resets

Physical Input

How It Works

When stress is at a 9 or 10, thinking tricks don't work.

You need physical shock — like cold water or strong muscle pressure — to force an emergency reboot.

Cutout Examples:

• • Cold Water Splash (Wrists or face)
• • Grip Squeeze (Stress ball or clenched fists)
• • Ice Water Swallow (Resets throat constriction)
• • Muscle Clench & Release

Physical resets work directly on your nervous system.

No Universal Fix

Customize

Everyone Is Wired Differently

A skill that helps your friend might annoy you.

Some people need high-energy movement. Others need quiet sensory reduction.

The Golden Rule

"The best coping skill is the one that actually works for YOU."

Build a folder of tools you will actually use.

Time to assemble your folder!

Activity Folder Assembly

Making Your Folder

You have category labels, a folder, and cutout skills. Follow these 3 simple steps:

Step 1

Sort

Group cutouts by 5 categories

Step 2

Test & Pick

Choose your top favorites

Step 3

Assemble

Glue cards & map your trigger

Step 1: Sort Your Cutouts

Sorting

What to Do:

1. Lay out your 5 category labels.

2. Cut out your skill cards.

3. Sort each skill under its matching header:
Breathing, Grounding, Movement, Mental, or Somatic

Quick Check:

• Targets lungs/breath? → Breathing
• Targets eyes/ears/senses? → Grounding
• Targets muscles? → Movement
• Targets thoughts? → Mental
• Targets cold/touch? → Somatic

Got your 5 piles ready? Move to Step 2!

Step 2: Test and Choose

Your Selection

Test Before You Glue

Test at least 2 skills right now at your desk:

• • Could you do this during a test?
• • Would you do this in the hallway?
• • Does it actually make you feel calmer?

Pick Your Top Tools

Select your favorite 2-3 skills from each category.

Star your #1 immediate go-to skill!

Take 3 minutes to test and pick your favorites.

Step 3: Assemble & Map Triggers

Final Build

A

Glue Headers

Glue your 5 category headers across your folder sections.

B

Paste Skills

Paste your chosen skill cards under each category.

C

Map Your Trigger

Fill out the Trigger Card:
"When [Trigger] happens, I will [Skill]."

A clear folder means fast answers when you're overwhelmed.

Ready to Use Stress Lab Complete

Your Coping Folder Is Ready

Keep this in your binder or locker. When stress spikes, open it and reset.

"Stress is predictable. Your response is trained."

Movement Skills

🦁 Big Lion Stretch

Reach your paws high into the sky, spread fingers, then open your mouth and gently yawn out the tension!

Releases spine & arms

🫨 10-Second Shake

Shake your hands, wrists, arms, and legs like floppy cooked noodles for 10 seconds, then freeze like an ice statue.

Burns jittery energy

🧗 Desk or Wall Push

Put hands flat against wall or desk. Push firmly with all muscle strength for 5 seconds, then let your muscles relax.

Heavy work calming input

Mental Skills

💬 Kind Brain Talk

Whisper to yourself: "I am safe right now. This feeling will pass. I can handle hard things one step at a time."

Rewires self-belief

🏝️ Calm Happy Place

Close your eyes for 30 seconds. Picture your favorite cozy spot: beach, blanket fort, treehouse, or grandma's kitchen.

Mental vacation

🔢 Backwards Countdown

Slowly count backwards in your head: 20, 19, 18, 17... all the way to 0. Visualise each number floating away like a cloud.

Reboots thinking brain

Physical Skills

💧 Cool Water Sip

Take 3 slow sips of cold water. Notice the cool sensation in your mouth and down your throat. Swallow mindfully.

Instant somatic refresh

🧸 Squish & Release

Squeeze a stress ball, soft eraser, or pillow tightly for 5 seconds. Slowly open fingers and let all tightness melt.

Hands release stress

🫂 Butterfly Self-Hug

Cross arms over chest. Tap hands alternately on shoulders (left, right, left, right) like gentle butterfly wings.

Soothing bilateral tap

My Custom Super-Skills (Draw or Write Your Own!)

Add to your folder

✨ My Secret Calming Skill #1:

Category: [                ] ⭐ My Pick

✨ My Secret Calming Skill #2:

Category: [                ] ⭐ My Pick

Cut out skills below. Test them, paste your favorites into your folder, and complete your Trigger Protocols at the bottom.

Movement & Adrenaline Discharge

Desk / Wall Push

Press palms under desk or against wall with 75% strength for 7s, then release. Repeat 3x.

Releases muscle tension

Brisk Cadence Walk

2-minute brisk walk to water fountain or stairs. Match steps rhythmically to slow breaths.

Burns off adrenaline

Shoulder Clench & Drop

Hike shoulders up to ears with maximum squeeze for 5s, then drop completely on an exhale.

Unlocks tight neck muscles

Cognitive Reframing (Mental)

Fact vs. Story Check

Ask: "What is 100% verified fact, and what is just a stressed story my brain is inventing?"

Stops catastrophizing

The 10-10-10 Rule

Ask: "Will this event realistically matter in 10 minutes? 10 days? 10 months?"

Restores perspective

90-Sec Brain Dump

Scribble racing thoughts onto scrap paper without stopping or editing. Fold it and put it away.

Clears mental overload

Somatic & Physical Resets

Cold Water Splash

Run freezing water over inner wrists or splash face for 15s to trigger biological dive reflex.

Instant biological reboot

Fist Clench & Release

Squeeze fists or stress ball at 100% force for 6 seconds, then spread fingers completely flat.

Releases motor tension

Ice Water Conscious Sip

Take 3 cold gulps of water. Feel the cold sensation down throat to relax fight-or-flight constriction.

Interrupts panic throat tightness

Personal Trigger & Action Protocols

Paste inside folder

🎯 My Emergency Protocol #1

When I feel triggered by:  

My immediate go-to skill:  

Commitment: Ready to use ⭐ My Pick

🎯 My Emergency Protocol #2

When I feel triggered by:  

My immediate go-to skill:  

Commitment: Ready to use ⭐ My Pick