An Alphabet Of Coping Mechanisms
A
Acknowledge - Name what you’re feeling without judgment.
B
Breathe - Slow, deep breathing to regulate your body.
C
Connect - Reach out to someone you trust.
D
Distract (gently) - Take a break with something light or engaging.
E
Express - Write, talk, or create let it out.
F
Focus - Bring your attention to one small, manageable task.
G
Ground - Use your senses to come back to the present.
H
Hydrate - Basic care matters more than we think.
I
Identify triggers - Notice patterns without blaming yourself.
J
Journal - Put thoughts on paper to create clarity.
K
Kind self-talk - Speak to yourself like you would to a friend.
L
Limit overwhelm - take one day at a time.
M
Move - Gentle movement can shift your mood.
N
Notice - Observe thoughts without attaching to them.
O
Open up - Share when you feel safe to.
P
Pause - Give yourself space before reacting.
Q
Question thoughts - is this thought a fact or an assumption?
R
Rest - rest with no guilt.
S
Self-soothe - Comfort yourself with familiar, calming actions.
T
Take a break - Step away when things feel too much.
U
Unplug - Reduce screen time when overwhelmed.
V
Validate - Your feelings are real, even if they’re hard.
W
Write it out - Externalise what’s looping in your mind.
X
eXhale slowly - Long exhales calm the nervous system.
Y
Yes to support - Accept help when it’s offered.
Z
Zoom out - Look at the bigger picture this moment will pass.