Library · Vol. II

Coping.

Strategies that work when nothing seems to. Tools, not tricks.

You do not need to feel better to begin. You only need a small thing to do next.

Index · 82 entries

  1. Box Breathing. How It Works and When to Use ItHow to practice box breathing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  2. 4 7 8 Breathing. How It Works and When to Use ItHow to practice 4 7 8 breathing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  3. Diaphragmatic Breathing. How It Works and When to Use ItHow to practice diaphragmatic breathing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  4. Alternate Nostril Breathing. How It Works and When to Use ItHow to practice alternate nostril breathing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  5. Extended Exhale. How It Works and When to Use ItHow to practice extended exhale for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  6. Breath Counting. How It Works and When to Use ItHow to practice breath counting for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  7. Progressive Muscle Relaxation. How It Works and When to Use ItHow to practice progressive muscle relaxation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  8. Body Scan Meditation. How It Works and When to Use ItHow to practice body scan meditation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  9. Grounding Through Senses. How It Works and When to Use ItHow to practice grounding through senses for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  10. Cold Water On Wrists. How It Works and When to Use ItHow to practice cold water on wrists for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  11. Butterfly Hug. How It Works and When to Use ItHow to practice butterfly hug for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  12. Tapping Eft. How It Works and When to Use ItHow to practice tapping eft for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  13. Yoga Nidra. How It Works and When to Use ItHow to practice yoga nidra for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  14. Walking Meditation. How It Works and When to Use ItHow to practice walking meditation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  15. Shaking It Off. How It Works and When to Use ItHow to practice shaking it off for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  16. Somatic Release. How It Works and When to Use ItHow to practice somatic release for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  17. Vagal Nerve Stimulation. How It Works and When to Use ItHow to practice vagal nerve stimulation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  18. Jaw Release. How It Works and When to Use ItHow to practice jaw release for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  19. Shoulder Drops. How It Works and When to Use ItHow to practice shoulder drops for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  20. Hand On Heart. How It Works and When to Use ItHow to practice hand on heart for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  21. Bilateral Stimulation. How It Works and When to Use ItHow to practice bilateral stimulation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  22. Weighted Blanket. How It Works and When to Use ItHow to practice weighted blanket for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  23. Temperature Change. How It Works and When to Use ItHow to practice temperature change for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  24. Thought Defusion. How It Works and When to Use ItHow to practice thought defusion for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  25. Cognitive Reframing. How It Works and When to Use ItHow to practice cognitive reframing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  26. Worry Time Scheduling. How It Works and When to Use ItHow to practice worry time scheduling for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  27. Thought Labeling. How It Works and When to Use ItHow to practice thought labeling for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  28. The 5 4 3 2 1 Technique. How It Works and When to Use ItHow to practice the 5 4 3 2 1 technique for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  29. Fact Checking Your Thoughts. How It Works and When to Use ItHow to practice fact checking your thoughts for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  30. Worst Case Best Case Most Likely. How It Works and When to Use ItHow to practice worst case best case most likely for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  31. Decatastrophizing. How It Works and When to Use ItHow to practice decatastrophizing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  32. Mental Rehearsal. How It Works and When to Use ItHow to practice mental rehearsal for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  33. Perspective Taking. How It Works and When to Use ItHow to practice perspective taking for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  34. The Observer Self. How It Works and When to Use ItHow to practice the observer self for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  35. Cognitive Restructuring. How It Works and When to Use ItHow to practice cognitive restructuring for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  36. Examining The Evidence. How It Works and When to Use ItHow to practice examining the evidence for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  37. Compassionate Self Talk. How It Works and When to Use ItHow to practice compassionate self talk for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  38. The Wise Mind. How It Works and When to Use ItHow to practice the wise mind for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  39. Distress Tolerance. How It Works and When to Use ItHow to practice distress tolerance for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  40. Affect Labeling. How It Works and When to Use ItHow to practice affect labeling for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  41. Emotional Surfing. How It Works and When to Use ItHow to practice emotional surfing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  42. Radical Acceptance. How It Works and When to Use ItHow to practice radical acceptance for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  43. Opposite Action. How It Works and When to Use ItHow to practice opposite action for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  44. Self Soothing With Senses. How It Works and When to Use ItHow to practice self soothing with senses for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  45. Creating A Comfort Box. How It Works and When to Use ItHow to practice creating a comfort box for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  46. Emotional Check In. How It Works and When to Use ItHow to practice emotional check in for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  47. Mood Journaling. How It Works and When to Use ItHow to practice mood journaling for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  48. The Feelings Wheel. How It Works and When to Use ItHow to practice the feelings wheel for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  49. Anger Iceberg. How It Works and When to Use ItHow to practice anger iceberg for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  50. Grief Rituals. How It Works and When to Use ItHow to practice grief rituals for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  51. Emotional First Aid. How It Works and When to Use ItHow to practice emotional first aid for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  52. Safe Place Imagery. How It Works and When to Use ItHow to practice safe place imagery for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  53. The Rain Technique. How It Works and When to Use ItHow to practice the rain technique for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  54. Behavioral Activation. How It Works and When to Use ItHow to practice behavioral activation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  55. Pleasant Activity Scheduling. How It Works and When to Use ItHow to practice pleasant activity scheduling for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  56. Exposure Hierarchy. How It Works and When to Use ItHow to practice exposure hierarchy for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  57. Habit Reversal. How It Works and When to Use ItHow to practice habit reversal for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  58. Delay And Distract. How It Works and When to Use ItHow to practice delay and distract for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  59. Urge Surfing. How It Works and When to Use ItHow to practice urge surfing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  60. Values Based Action. How It Works and When to Use ItHow to practice values based action for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  61. Problem Solving Therapy. How It Works and When to Use ItHow to practice problem solving therapy for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  62. Assertiveness Training. How It Works and When to Use ItHow to practice assertiveness training for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  63. Boundary Setting Scripts. How It Works and When to Use ItHow to practice boundary setting scripts for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  64. Mindful Breathing. How It Works and When to Use ItHow to practice mindful breathing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  65. Loving Kindness Meditation. How It Works and When to Use ItHow to practice loving kindness meditation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  66. Noting Practice. How It Works and When to Use ItHow to practice noting practice for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  67. Open Awareness. How It Works and When to Use ItHow to practice open awareness for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  68. Mindful Walking. How It Works and When to Use ItHow to practice mindful walking for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  69. Eating Meditation. How It Works and When to Use ItHow to practice eating meditation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  70. Gratitude Meditation. How It Works and When to Use ItHow to practice gratitude meditation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  71. Compassion Meditation. How It Works and When to Use ItHow to practice compassion meditation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  72. Present Moment Anchoring. How It Works and When to Use ItHow to practice present moment anchoring for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  73. Mindful Listening. How It Works and When to Use ItHow to practice mindful listening for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  74. Attention Training. How It Works and When to Use ItHow to practice attention training for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  75. Mantra Meditation. How It Works and When to Use ItHow to practice mantra meditation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  76. Square Breathing Variation. How It Works and When to Use ItHow to practice square breathing variation for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  77. Resonance Breathing. How It Works and When to Use ItHow to practice resonance breathing for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  78. Three Part Breath. How It Works and When to Use ItHow to practice three part breath for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  79. Ocean Breath. How It Works and When to Use ItHow to practice ocean breath for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  80. Rocking Motion. How It Works and When to Use ItHow to practice rocking motion for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  81. Self Havening. How It Works and When to Use ItHow to practice self havening for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.
  82. Containment Visualization. How It Works and When to Use ItHow to practice containment visualization for stress, anxiety, and emotional regulation. Step-by-step, evidence-based.

Coda

A quieter place to return to.

Join the waitlist