Create New Coping Strategies Worksheet
Identify predictable distress, examine past responses, plan new skills and healthier outcomes
How to Use This Worksheet
Understanding your distress patterns empowers choice; reflecting on past coping reveals what holds you back; planning new strategies builds resilience and reduces suffering
Coping When You’re With Someone Else
Social interactions can trigger predictable emotional responses; some skills work better in relationships than others; preparing specific strategies ahead prevents reactive conflict and fosters connection
Distressing Situation
Describe a situation with another person that reliably upsets you
Old Coping Strategies
List what you have done before to try to manage your distress in that situation
Unhealthy Consequences
Note the negative impact those old strategies had on you and others
New Coping Strategies
Identify healthier skills from distress tolerance or emotion regulation you can apply next time
Healthier Possible Consequences
Predict how using new strategies could improve your emotions and relationships
Coping When You’re Alone
Feeling distressed alone can amplify negative thoughts; private self-soothing and grounding skills help calm your nervous system; planning these in advance builds self-compassion and reduces impulsive acts
Distressing Situation
Describe a situation you face alone that reliably triggers overwhelm
Old Coping Strategies
List what you have done before to handle that distress by yourself
Unhealthy Consequences
Note the costs or harms that resulted from those past strategies
New Coping Strategies
Choose private grounding or distress tolerance skills you’ll use next time
Healthier Possible Consequences
Predict how these new skills could support calm and self-care
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