My Recovery Toolkit
My Coping Menu™
When things get difficult, don't start from zero.
Build your own list of things that actually help. You don't need one perfect coping strategy — you need options.
Not an emergency service. If you're in danger, find urgent help here.
What does this moment need?
Different situations need different responses.
Calm My Body
When my body feels wound up, restless, anxious or overwhelmed.
Examples: slow my breathing, go for a walk, stretch, take a shower, splash cool water on my face, drink water…
Change My Focus
When I need some distance from an urge, thought or difficult moment.
Examples: listen to music, watch something, read, cook, clean, exercise…
Connect
When this isn't something I should carry alone.
Examples: call someone i trust, text someone, talk to my partner, contact recovery support, attend a meeting, speak to my counsellor…
Deal With It
When the situation needs action rather than more avoidance.
Examples: have the conversation, make the appointment, set a boundary, leave the risky situation, block access, deal with the bill…
What does this moment need?
Sometimes distraction is exactly what we need. Sometimes we need to stop distracting ourselves and deal with what's actually happening. Learning the difference is part of coping.
Build your coping menu.
Log in or create a free account to start saving your coping strategies. Free members get Stress, Anxiety and Urges.
From Mark
Build it before you need it.
When things are going well, it's easy to believe we'll know exactly what to do when a difficult moment comes. That's not always how it works. Build your options now. Keep the ones that help. Change the ones that don't. Add new ones as you learn more about yourself. Your Coping Menu doesn't need to be perfect — it needs to be yours.
“When your head is clear, decide what might help when it isn't.”
— Mark
Want to go further?
This tool helps with what is happening right now.
The Empowerment Pathway helps you understand the bigger picture and build lasting change.