A coping toolbox is essentially a box filled with items, notes, quotes, or anything else that may offer you comfort when you’re feeling overwhelmed, stressed, or anxious to help you calm down, de-stress and refocus your energy and emotions in a positive, healthy way.

There are two approaches to using a coping toolbox:

1. You can reach for it at times when you notice your stress levels are starting to rise or

2. You can reach for it periodically throughout the day for a more proactive approach.

It is best to create a toolbox (which can be anything from a shoebox to a small container) when you are not feeling stressed or anxious.

• When you’re in the thick of a stressful or anxious moment, it’s nice to be able to have a collection of things that you can turn to that will bring you relief and comfort.

Fill the box with things that make you feel calm, that help you take your mind off your stress or anxiety and help you feel more positive, empowered, and re-energized.

• Putting physical items in your coping toolbox will help soothe your five senses. “The idea is that by engaging the five senses, you’re helping to ground yourself and be more present in the moment.

•  Also, by engaging your senses you can replace negative, stressful thoughts with positive, “I can get through this” thoughts.

What to Put in a Coping Toolbox

Sound

Creating a playlist of inspirational, happy, or calming songs can do wonders to help you regroup when stress takes hold. Nature sounds such as birds chirping, and ocean waves are another option as well as recordings of you laughing or being silly with your friends.

Smell

Things like scented candles or essential oils are great to include in your coping toolbox. Lavender is known for helping to reduce stress and calm nerves, ocean or beach scents can bring you back to a fun memory at the beach and even the scent of chocolate can put a smile on your face.

Taste

Comfort foods (non-perishable, of course) can be great to add in a toolbox. Hard candy, gum, chocolate, your favorite tea, trail mixes or granola bars –include any items that bring you and your tastebuds joy.

Sight

Think about things that are either visually appealing and that you can see or read that will bring you comfort. Inspirational quotes, jokes, photographs of family, friends or pets, magazines with beautiful or inspirational pictures, small trophies, or mementos to remind you of your accomplishments or anything else that you can look at that will bring you back to a happier place. 

Touch

A great way to get in touch with one’s feelings and emotions is to start a journal. Expressing yourself on paper not only helps you help identify what’s contributing to your stress, but it can actually help relieve your stress by bringing it to a more conscious level. A few other “touch” ideas include a stress ball, your favorite stuffed animal or blanket, a fidget toy or your favorite pair of cozy socks.

The best part about coping tool boxes is that they’re personalized. No two will ever be alike. Every person’s box will be filled with items that are specifically geared toward them – their likes, what brings them peace and comfort and what reminds them of good times and positive thoughts.

Source: Raising Teens Today

Alternatives to a Coping Toolbox to Help with Anxiety

If you feel you don’t want to create a coping toolbox for anxiety or stress, following are some stress-relief ideas that might work:

• Focus on positive thoughts – things you’re looking forward to, places you’ve been or loved or places you’d like to go when life settles. Speak positive thoughts to yourself and remind yourself that it’s a bad day, not a bad life.

• Get moving. Nothing can help you hit the reset button than physical activity.

• Get outside. Take a brisk walk, go hiking with a few friends, go for a run or jump on your longboard. The sun, wind and fresh air will do you a world of good.

• Set the scene with everything cozy. Sometimes, even the smallest change of scenery can make all the difference in the world. So, light that candle, dim the lights, turn on relaxing music, kick up your feat or cuddle up in your favorite PJs.

• Dive into a little comfort food. Sometimes, a little indulgence can go a long way in kickstarting your mood.

• Watch silly videos. Simple as it may seem, there are plenty of TikTok and YouTube videos that can get you laughing – after all, laughter really is the best medicine.

• Call, go see or facetime a friend who makes you laugh. We all have that one friend who makes us smile – call them!

• Pamper yourself. Whether you take a hot bath (complete with mounds of bubbles), indulge in a nap, give yourself a manicure or buy some new makeup and try a new look, a little “me time” can do wonders to reset your mood.

• Pet your dog or cat. Studies have shown that hanging out with your pets and stroking their soft fur can do wonders for stress and anxiety.

• Get together with your friends. Even if it’s just one or two friends – call them up, invite them over and have a movie night or game night, or just hang out. (Don’t forget a little junk food, just for good measure.)

• Do something for someone else. Take the focus off yourself, your problems, your worries, your stress and do something for a perfect stranger. It’s an amazing feeling to do for others and there are plenty of people and organizations right now that could use a helping hand. 

• Check out the many apps (specifically for teenagers) that help with anxiety and stress. Here are a few you might want to check out.

• Do something you’ve been putting off. Anything. Checking something off your to-do list that you’ve been putting off or dreading can make you feel empowered and encourage you to knock a few other things off your list.

• Dive into a great book. Get lost in a great adventure, a murder mystery, some sci fi or a romance novel. A great distraction is sometimes all you need.

• Crank up the music. The louder the better! (You might want to do this when you’re alone in the house.)

• Listen to a podcast. There are a ton of great podcasts for teens you probably don’t even know exist. Check these out for ideas.

• Grab a pen and paper and start writing. Get your thoughts down and let it out. You’ll be amazed at how much better you’ll feel.

• Cry if it’s going to make you feel better. There’s no shame in letting out your emotions. Sometimes, a good cry is the best remedy after a crummy day.

Source: Raising Teens Today