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Coping Skills

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Coping skills are a wonderful way to help yourself between therapy sessions or after you’ve left therapy to remind yourself of some of the ways to work through your stressors. Below you will find some of the tools that our team has assembled to assist you between or after therapy sessions. If you have any questions about how to use these tools please feel free to contact your provider and ask for assistance.

Panic Anxiety/Attack

  1. Breath in for 4 seconds
  2. Hold your breath for 7 seconds
  3. Exhale breath for 8 seconds
  4. Repeat once or twice more

This causes an autonomic nervous system shift from a sympathetic (fight or flight reaction) state to a parasympathetic response. Use panic/anxiety attacks, exams, presentations.

Meditation, relaxation, sleep and stress reduction.

Tools & Resources

Headspace

Meditation App

Breathe 2 Relax

Portable stress management tool

Self-Hypnosis

Fall asleep version

Guided Relaxation

Promotes sleep, relaxation and positivity

Deep Sleep Hypnosis

Guided meditation for deep sleep or relaxation

How to Meditate

Pointers from Loyola University on how to meditate.

Stress-Recess

An interactive website from the University of Texas for stress reduction

Take Deep Breaths

Inhale & Exhale