Coping Cards

As we are working on Alex's anxiety when it comes to meal time, I got the idea to make coping cards for him when things get too stressful. The thought behind is in when he feels a situation is getting to be too much for him to handle, we stop and have him pick a card out of a bag. Each card will have a different coping strategy for him to utilize to redirect his thoughts off the stressful event. After 15 minutes or so of a calming activity, we then will return to whatever it was we were trying. If the situation becomes too overwhelming again, we pick a new card and repeat the process. I wrestled with the idea of putting the cards in a box versus a bag. I felt that the bag was a little more portable in case we ever want to take them on the road with us. I lined the bag with black cardstock so that he can't see what card it is he is grabbing when he goes to draw one out.

Using a silver paint marker, I wrote inspirational messages on the outside of the bag which stood out nicely I thought against the black card stock.

For the cards themselves, I picked a few options for him and let him pick a few things he thought he could do to calm himself down. Here's a list of some of our ideas that you are more than welcome to utilize for yourself or loved one if they might help.

1. Take a Walk

2. Play a Card Game

3. Sensory Bins

4. Write Down Your Worry & Tear it Up

5. Spend 15 Minutes on Dreambox

6. Spend 15 Minutes on Reading Eggs

7. Listen to a Favorite Song

8. Read a Book/Chapter in a Book

9. Color or Draw a Picture

10. Toe Tensing*

11. Square Breathing*

12. Lazy 8 Breathing*

13. Cuddle with Mom or Dad

14. Progressive Muscle Relaxation*

15. Watch an episode of Puppy Dog Pals

*If you are unfamiliar with what the starred items are, I'll explain these below. Toe Tensing: For this activity, I like to lay on the ground, tense your toes for ten seconds by point them towards your body for ten seconds and then relax your toes for ten seconds. Repeat this three times. Then I like to point the towards down toward the ground while holding for 10 seconds and releasing, also repeating 3 times. Square Breathing: This can be done anytime, anywhere and no one even needs to know you are stressed and trying to cope. On a desk, table or even on your palm, trace a square while focusing on your breathing.

Lazy 8 Breathing: Very similar to square breathing, you trace out the figure 8 like shown below.

Progressive Muscle Relaxation: Toe tensing is part of the process, but this focuses on muscle groups from head to toe.

If you were making your own set of coping cards, what are things that you would add to the above list? Leave your comments below.