How to make a Coping Kit

A coping kit is a collection of sensory items that help ground you and bring comfort when you’re feeling overwhelmed.

https://bestforyou.org.uk/how-to-make-a-self-soothe-box/

https://www.awakeningstreatment.com/blog/tips-for-assembling-an-on-the-go-coping-kit/

Feelings Wheel

A feelings wheel is a visual tool that helps you identify and name your emotions with more clarity and depth.

https://uca.edu/bewell/files/2020/11/Feelings-Wheel-Learn-How-to-Label-Your-Feelings.pdf

Identifying Your Needs

Noticing your needs helps you care for yourself in simple, meaningful ways.

https://www.thechelseapsychologyclinic.com/sex-relationships/what-are-my-needs/#:~:text=If%20you're%20finding%20it,to%20tap%20into%20Wise%20Mind.

https://www.psychologytoday.com/us/blog/the-power-of-prime/201204/personal-growth-identify-your-needs-and-needs

The Vagus Nerve & Polyvagal Theory

Understanding the vagus nerve and polyvagal theory can help you tune into your body and find calm.

https://www.conni.me/blog/vagus-nerve-anxiety-exercises

https://www.cedars-sinai.org/blog/stimulating-the-vagus-nerve.html

https://www.massgeneral.org/news/article/vagus-nerve

https://positivepsychology.com/polyvagal-theory/

https://setrust.hscni.net/wp-content/uploads/2023/02/Nervous-System-Brochure-Final.pdf

Self-Compassion

Practicing self-compassion means treating yourself with the same kindness and care you would offer a friend.

https://self-compassion.org/

https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Self-Compassion/Information-Sheets/Info-What-is-Self-Compassion.pdf

https://hbr.org/2022/12/what-does-self-compassion-really-mean

https://www.mindful.org/the-transformative-effects-of-mindful-self-compassion/

Chronic Illness

These resources offer support and guidance for understanding, living with, and coping with chronic illness.

https://www.psychologytoday.com/ca/basics/chronic-illness

https://www.counseling.org/publications/counseling-today-magazine/article-archive/article/legacy/coping-with-the-stress-and-uncertainty-of-chronic-health-conditions#

https://mentalhealthcommission.ca/blog-posts/54701-the-power-of-connection-living-well-with-chronic-illness/

Addiction

These resources offer support and information for navigating the challenges of addiction with care and understanding.

http://addictionhelp.com/

https://www.canada.ca/en/health-canada/services/substance-use/get-help-with-substance-use.html

https://www.canadadrugrehab.ca/

https://www.theroyal.ca/patient-care-information/about-mental-health/self-management-resources

https://canatc.ca/

Mindfulness & Stress Relief

Gentle practices like breathing, meditation, and grounding exercises to ease stress and bring balance.

https://www.freemindfulness.org/welcome

https://anxietyaidtools.com/

https://med.stanford.edu/healthlibrary/books-resources/mindfulness-meditation.html

https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits

https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

Emotional Health & Mental Health Education

Resources to help you understand and navigate experiences like anxiety, depression, and trauma.

https://www.helpguide.org/

https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

Support & Crisis Resources

Trusted organizations, hotlines, and support groups to remind you that you are not alone.

https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html

https://988.ca/

https://blog.opencounseling.com/hotlines-ca/

https://kidshelpphone.ca/

Alberta Wide Mental Health Help Line, 24 hours a day.

1-877-303-2642 (Toll-free)

Worksheets & Tools

Simple worksheets and trackers to help you reflect, cope, and care for yourself day to day.

https://self-compassion.org/exercises/

https://positive.b-cdn.net/wp-content/uploads/2021/11/Letter-of-Self-compassion.pdf

https://positive.b-cdn.net/wp-content/uploads/2021/05/Self-Care-Check-In.pdf

https://positive.b-cdn.net/wp-content/uploads/Self-Care-Checkup.pdf

https://static1.squarespace.com/static/5d815a563a99ad774c04d207/t/658090993799fc075bac3708/1738268699307/Identifying+Your+Core+Values.pdf

https://positive.b-cdn.net/wp-content/uploads/2021/11/Emotional-Awareness.pdf

https://positive.b-cdn.net/wp-content/uploads/2021/11/Emotional-Expression.pdf

https://mindremakeproject.org/wp-content/uploads/2021/01/25-Journal-Prompts-for-Self-Discovery-2-1.pdf

https://mindremakeproject.org/wp-content/uploads/2019/03/coping-statements-social-anxiety.pdf

https://www.therapistaid.com/worksheets/self-care-assessment

https://www.stress.org.uk/wp-content/uploads/2021/05/Self-care-Workbook.pdf

https://health.uark.edu/mental-health/resources/caps-resources-anxiety-depression-reduction-workbook.pdf

https://www.cci.health.wa.gov.au/resources/looking-after-yourself