Coping Skills and Self-Care
Not every hard moment needs a crisis plan. Sometimes, small actions can make a big difference.
Coping skills are personal tools that help you manage stress, calm your body, and work through difficult emotions in healthy ways.
Whether you are feeling anxious, sad, angry, shut down, or just “off,” there are simple techniques that can support your mind and body.
You do not have to wait until things feel overwhelming—these tools can be part of your everyday self-care.
Techniques Based on How You Feel
Click on each to learn more
Everyday Self-Care:
Small Habits That Make a Big Difference
Self-care is not just face masks and bubble baths (though those can help too!). It is about doing small things each day that keep you grounded, healthy, and emotionally strong.
You do not have to do them all—just pick a few that fit your life.
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Morning Check-In
Take a minute when you wake up to ask: How am I feeling today? What do I need?
Helps with: Self-awareness, setting the tone for the day -
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Set One Intention
Pick one small thing you want to focus on—like being kind to yourself, staying hydrated, or taking breaks.
Helps with: Focus, confidence, building routines -
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Fuel & Hydrate
Try to eat something nourishing and drink water. Your brain and body need fuel to function.
Helps with: Energy, mood, focus, physical health -
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Take a Break from Your Phone
Put your phone down for even 5–10 minutes to reset.
Helps with: Lowering stress, reconnecting with the real world -
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Move Your Body
Stretch, walk, dance—whatever feels doable. Movement helps you release emotions and feel more alive.
Helps with: Mood, sleep, anxiety, focus -
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Write or Reflect
Journal how you are feeling, jot down what went well, or just scribble your thoughts.
Helps with: Processing emotions, self-reflection, feeling lighter -
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Get Some Air
Step outside or open a window. Even 2 minutes can help you feel more present.
Helps with: Stress relief, grounding, mood boost -
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Connect with Someone
Send a quick text, call, or just say hi to someone.
Helps with: Reducing loneliness, emotional support -
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Do One Tiny Task
Make your bed, put away one thing, or brush your teeth. These small wins add up.
Helps with: Motivation, structure, reducing overwhelm -
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Wind Down Intentionally
Do something calm before bed—read, stretch, dim the lights, or breathe slowly.
Helps with: Better sleep, emotional reset
Need Extra Support?
There’s an App for That
Sometimes having support right in your pocket can make a big difference. Mental health apps can give you tools, exercises, and reminders to help you cope wherever you are.
They should never replace talking to a counselor, therapist, or another trusted professional, but they can be a useful tool to add to your self-care routine.
Keep in mind: some apps are free, while others have premium features that cost money. Always check with a parent, guardian, or another adult before making any purchases.
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An emotional intelligence app with quick activities that help you manage your feelings, reduce stress, and build healthier habits.
Helps with: Emotional awareness, staying calm under pressure, breaking unhelpful patterns. -
A meditation and relaxation app with guided sessions, calming music, and bedtime stories to help you unwind.
Helps with: Anxiety, sleep, mindfulness. -
A self-care pet app where you care for a virtual pet by completing daily check-ins, journaling, and mindfulness exercises.
Helps with: Motivation, building routines, reflection. -
A meditation and wellness app offering guided exercises, sleep tools, and stress relief practices backed by science.
Helps with: Stress, better sleep, mindfulness habits. -
Developed by psychologists, this app tracks your mood, gives feedback, and offers self-help resources and courses.
Helps with: Identifying emotional patterns, coping strategies, increasing self-awareness. -
A joyful mental wellness app with games, journaling, pet care, and community support to make daily self-care fun and consistent.
Helps with: Anxiety, depression, positive routines, feeling supported. -
A mindfulness app designed for all ages with guided meditations and programs to improve focus, reduce stress, and build emotional resilience.
Helps with: Stress relief, focus, emotional regulation.