Coping Cards: A Simple Yet Powerful Tool for Mental Wellness

Affirmation-Based Coping Cards

These are the most well-known type of coping cards. They offer supportive, encouraging statements that boost your confidence and self-worth. Think of them as gentle reminders that you’re doing okay, even when life feels hard.

Examples:

• "I am allowed to take up space. I matter."
• "I deserve kindness, even from myself."

Affirmation cards use optimistic but personal language. They’re especially helpful for depression and low self-esteem issues, helping build inner strength over time.

CBT-Based Coping Cards

These cards are rooted in Cognitive Behavioral Therapy. They help you challenge distorted thoughts and replace them with healthier ones.

This type of card can guide you through cognitive reframing when you’re stuck in a negative loop.

Examples:

• "Just because I feel anxious doesn’t mean I’m in danger."
• "What evidence do I have that this is true?"

CBT coping skills cards often include triggers and responses to guide healthier thought patterns. They’re excellent for depression, panic, perfectionism, and anxiety disorders.

Crisis Coping Cards

Used during panic attacks, intense stress, or emotional breakdowns, crisis cards offer immediate reassurance. They include short, clear messages that bring you back to safety and stability. These are often part of safety plans created with a therapist.

Examples:

• "Breathe. You are not alone. This will pass."
• "Call someone. Don’t go through this alone."

Crisis cards contain emergency contact numbers and crisis hotlines for mental health emergencies. They’re essential for those dealing with panic, PTSD, or suicidal thoughts.

Emotion Regulation Cards

These coping cards help you identify and manage or navigate intense emotions. They suggest ways to manage feelings without suppression, and include feeling words and emotional scales.

Examples:

• "Feeling angry is okay. I can release it safely by journaling or moving."
• "This sadness needs space, not shame."

The goal is not to suppress your feelings, but to respond in a way that’s thoughtful and safe. Emotion regulation cards are valuable for people learning to handle intense emotional swings.

Grounding Technique Cards

Grounding cards use sensory techniques to bring you back to the present moment quickly. They help calm the body and mind by pulling you out of overthinking and racing thoughts, and reconnecting you with your environment.

Examples:

• "Name 5 things you can see, 4 you touch, 3 you hear, 2 you smell, 1 you taste."
• "Wiggle your toes. Focus on your breath."

Grounding technique cards work well during anxiety spikes or dissociation. Here are some situations where grounding can be helpful:

Instructional/Action Cards

Action cards provide step-by-step instructions for specific situations. They’re often task-oriented, and break down complex coping skills and strategies into simple, practical steps that are easy to follow.

Examples:

• "When anxious: Go outside, breathe deeply, and stretch."
• "Step 1: Drink water. Step 2: Sit down. Step 3: Text a friend."

These coping cards bridge the gap between awareness and action, offering straightforward guidance. They make things easier for you by telling you exactly what to do next.

Values or Goal-Oriented Cards

These coping cards anchor behavior in personal values. They help keep the bigger picture in view by reminding you of your long-term intentions and what matters most to you during tough moments.

Examples:

• "I value calm communication. I will pause before speaking."
• "I want to feel proud of how I handled this."

Values-based coping cards build motivation and long-term clarity. They’re especially useful for building self-discipline and boundaries, and addiction recovery.

Anxiety or Panic Attacks

• For Sudden Anxiety: "STOP. Breathe in for 4, hold for 4, out for 4. Look around. Name 3 colors, 2 shapes, 1 scent."
• For Social Anxiety: "Most people are focused on themselves, not judging you. You belong here."

Depression, Low Mood, or Hopelessness

• For Overwhelming Sadness: "This darkness isn’t permanent. You’ve survived 100% of your difficult days so far. Call Sarah or text Mom."
• For Motivation Struggles: "You don't have to feel motivated to take action. Set your timer for 10 minutes. Do one small task. Rest is productive too."

Work and Academic Stress

• Before Presentations: "You prepared well. Your knowledge matters more than perfection. Breathe deeply. Imagine one friendly face in the audience."
• During Exam Stress: "Focus on this question only. Skip what you don’t know and return later. You studied, so trust your preparation. Remember to breathe."

Relationship Conflict

• During Arguments: "Pause before responding. Listen to understand, not to win. This person matters to you. Ask: ‘Help me understand your perspective.’"
• After Conflict: "Repair is possible. Apologize for your part. Focus on solutions, not blame. Text when you’re ready to talk calmly."

Step 1: Choose Your Format

You can make coping cards with just a pen and paper, or go digital. Use whatever format feels most natural and accessible to you:

• Physical Coping Cards: These offer tangible comfort during distress. Use index cards, business card stock, printable templates, or cardboard cut to size. Laminate them for durability if you’ll carry them daily. Many people find the physical act of holding coping cards soothing.
• Digital Coping Cards: These cards provide instant accessibility. Use your phone’s notes app, take photos of handwritten cards, or create digital versions with templates such as from Canva. Apps like Evernote also work well. Digital coping cards never get lost or damaged.

You could also use a hybrid approach, where you create physical cards and photograph them. This gives you backup copies and allows sharing with your therapist, if needed. Just make sure whatever format you choose is something you’ll actually use.

Step 2: Select a Focus Area

Start by thinking about what kind of support you need. This could include situations that regularly challenge your mental health, whether it’s social anxiety, intrusive thoughts, or motivation lapses. Identify the emotions or patterns you’d like support with by asking:

• What situations trigger my anxiety, stress, or negative thoughts?
• What kinds of reminders help me feel safe or calm?
• Have I learned any tools in therapy that I could write down?

Your focus might be on anxiety, low mood, panic attacks, emotional regulation, or even just staying present.

Step 3: Use Calming Language

Write in your natural voice, not formal therapeutic language. Use words and a tone that feel familiar and comfortable to you. Also, keep your messages short, clear, kind, and gentle.

Sentences that are under 15 words are ideal as they make for quick reading in stressful situations. While writing, use “I” statements or second-person addressing yourself: “I can handle this.” Other tips include:

• Use phrases that are simple and easy to recall.
• Write as if you’re speaking to a trusted friend you care about.
• Avoid overwhelming language or anything that adds pressure.
• Use the present tense when possible.

Steer clear of negative words when possible. Instead of “Don’t panic,” try “Stay calm and breathe slowly.” Additionally, include specific actions rather than vague encouragement. "Take three deep breaths" works better than "relax."

Here is a breathing technique that can help you stay calm:

Step 4: Design for Calm and Clarity

Visuals matter. Whether your coping cards are written or digital, you want to make them visually appealing and calming.

Use colors that comfort you — for instance, blues and greens can often feel soothing. Additionally:

• Use clear fonts or handwriting.
• Keep decorations minimal so text remains the focus.
• Add symbols, doodles, or icons that bring peace and comfort.
• Avoid overwhelming designs that distract from the message.

Remember, cramped coping cards feel overwhelming during crises. Ensure yours leverage visual cues to help reinforce calm and be more inviting to use.

Step 5: Test and Refine

Try your coping cards during calm moments first. Read them aloud to check flow and clarity. Also try them out in real-life moments to see what feels helpful and what doesn’t. Do they actually help? Or do some feel too generic?

You can:

• Add to your set as new needs arise.
• Keep a journal to track their effectiveness.
• Replace or rewrite cards that don’t resonate.
• Get feedback from a therapist or trusted friend.

If you’re in therapy, ask your therapist to review your coping cards. They can offer insights, tailor statements to your goals, or suggest improvements or new gratitude prompts based on your sessions.