Universal · Skills
Coping Skills Worksheet
A green/yellow/red menu sorted by intensity
A coping skill works if it lowers distress without making the next hour worse. Build a personal menu sorted by intensity so you're not deciding in the middle of a wave.
Green — distress 1–3
Maintenance: notice, name, gentle support
Skills that work for me here
Skills to avoid (make it worse)
Yellow — distress 4–6
Active coping: skills to shift the state
Skills that work for me here
Skills to avoid (make it worse)
Red — distress 7–10
Crisis tools: get safe, reach out, ride the wave
Skills that work for me here
Skills to avoid (make it worse)
People I can text / call
Crisis numbers I keep saved