depression

coping skills

1. Schedule your assignments and tasks

2. Reward yourself

3. Share what you’re doing with others

4. Set an achievable goal for yourself

5. Track your progress

6. Look for progress daily

7. Set an intention

8. Be compassionate with yourself

9. Write down good things that happened today

   G.L.A.D.

   • G → Something you were Grateful for today
   • L → Something you Learned
   • A → One small Accomplishment
   • D → Something that brought you Delight

10. Imagine your best possible self

11. Find awe in the world

12. Remember your personal mission statement

13. Focus on your strengths

14. Practice gratitude

trauma

• Damages the reflex of purpose — focus on your personal mission statement
• Recovering from trauma involves the restoration of:
  • Executive functioning
  • Self-confidence
  • Capacity for playfulness and creativity
• Social support, specifically reciprocity, is the most powerful protection against becoming overwhelmed by stress and trauma
• 3 levels of safety
  • Social Engagement: Call for help, support, and comfort
  • Fight or Flight: Fight off our attacker or run to a safe place
  • Freeze or Collapse: Shut down and expend as little energy as possible

anxiety

coping skills

1. Take responsibility for your actions and behavior
2. Find motivation
3. Make a commitment to change
4. Define and visualize your goals
5. Relax
6. Exercise or stretch
7. Positive self-talk
8. Correct mistaken beliefs
9. Express your feelings

worsens anxiety

1. Negative or anxious self-talk
2. Holding mistaken beliefs
3. Withheld feelings
4. Not having assertiveness to ask for what you need or want
5. Holding muscle tension
6. High-stress situations or lifestyle
7. Lack of meaning or purpose
8. Shallow breathing
9. Nutrition and dietary factors
10. Bad relationship with inner child

coping with panic attacks

1. Accept what your body is doing — don’t fight against it
2. Abdominal breathing
3. Coping statements and affirmations
4. Talk to a supportive person
5. Move your body
6. Distract yourself
7. Get angry with your anxiety
8. Seek pleasurable activities
9. Touch something and focus on it’s textures, shape, temperature, etc.
10. Breath slowly and regularly
11. Ask yourself questions
    • What is the absolute worst thing that could happen?
    • Am I telling myself anything that is making this worse?
    • What is the most supportive thing I could do for myself right now?