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Coping Skills Activities

A coping skills list of 96 ideas sorted by age, a spin wheel you fill yourself, coping skills bingo for groups and a coping plan to print. For therapy sessions, classrooms and home.

Free. No sign-up. Nothing you type is stored.

Coping skills list

Tap the skills you want to try. Your picks fill the spin wheel and your coping plan.

Calm your body(15)

Slow your breathing, loosen tight muscles and help your body settle.

Distract and shift(14)

Give your mind something else to hold for a while, so a big feeling can pass.

Move(13)

Use up the extra energy that stress and anger bring.

Connect with others(13)

Feelings often get lighter when someone else knows about them.

Think it through(13)

Check the facts, talk to yourself kindly and find a next step.

Care for yourself(14)

Food, water, rest and sleep make every feeling easier to handle.

Create and express(14)

Let the feeling out through art, music, words or your hands.

Download the free PDFFree to print and share with clients, students and families.

An educational aid to use with a therapist, teacher or parent. It is not a medical device and does not diagnose anything.

How to use the coping skills toolbox

Coping skills are the things a person does to get through a hard feeling or a stressful moment. Everyone has some already. This toolbox helps a client find more, try them out and keep the ones that work. It has four parts.

  • Skills list. 96 coping skills in seven groups, each tagged for kids, teens or adults. Tap the ones to try. Turn on "quiet skills" to see the ones that work in a classroom or an office without anyone noticing.
  • Spin wheel. The wheel fills with the skills you picked, plus any you write yourself. Spin it and practice whatever it lands on.
  • Bingo. A new 5 by 5 card with a free center every time, a caller for group play, and as many different cards as you need to print.
  • Coping plan. Pick a top five, put them in order, note the warning signs that mean it is time to use them, and print the plan or copy it as text.

Coping skills activities for a therapy session

  • Go through the list together. Take one group at a time and ask: have you tried this, and did it help? Pick only the skills the client actually wants to try. A short list they believe in beats a long one they do not.
  • Practice, then spin. Fill the wheel with six to eight picks, spin, and do the skill together right away for a minute or two. Afterward ask what changed, in the body or in the mind.
  • Rate it before and after. Ask for a stress number from 0 to 10, practice a skill, and ask again. A drop of one or two points is a real result.
  • Make the plan last. After a few sessions of trying skills, the coping plan becomes a record of what worked, not a guess.
  • Send it as homework. Send the link and ask the client to spin once a day, try the skill and notice what happened. Nothing is saved, so there is no account to make.

Using it over telehealth

  1. Open this page before the session and choose the age group.
  2. Share your screen and press Present mode, so the list, the wheel or the bingo card fills the screen.
  3. Let the client tell you which skills to pick, or send the link so they can tap on their own device.
  4. For group bingo over video, send everyone the link so each person gets a different card, and call the skills from your screen.
  5. At the end, print the coping plan or copy it as text for your notes. It is never sent to us.

Coping skills for kids

Set the age group to Kids for 67 skills that suit children from about 4 to 11: flower and candle breathing, animal walks, a color hunt, play dough, a big hug. Children learn coping skills by doing them, many times, with an adult, while they are calm. A skill practiced on a good day is much easier to reach for when a big feeling shows up.

Children like to put their own ideas on the wheel, like "jump on the bed" or "pet my cat." Add them with "Add your own." A skill in their own words is the one they remember. If a child has trouble judging how big a problem is before choosing a skill, the size of the problem game is a good place to start, and the anger iceberg helps with what sits under an angry outburst.

Coping skills for teens

Teens often push back on skills that feel babyish or that someone else chose for them. Set the age group to Teens, turn on quiet skills for the ones that work in class, and let them do the choosing. Bingo works well in teen groups, especially when the winner teaches the group one skill from their line.

Seven kinds of coping skills

A good set of coping skills has a few from several groups, because different moments call for different things. A warm shower helps at home and is no use in the middle of a test.

Calm your body

Slow your breathing, loosen tight muscles and help your body settle. For example: long breath out, flower and candle breath, trace your hand, squeeze and let go.

Distract and shift

Give your mind something else to hold for a while, so a big feeling can pass. For example: count backward, alphabet game, puzzle time, play a game.

Move

Use up the extra energy that stress and anger bring. For example: take a walk, jumping jacks, dance it out, shake it off.

Connect with others

Feelings often get lighter when someone else knows about them. For example: talk to someone, call or text a friend, ask for a hug, tell a grown-up.

Think it through

Check the facts, talk to yourself kindly and find a next step. For example: how big is it?, kind words, be your own friend, worry and a step.

Care for yourself

Food, water, rest and sleep make every feeling easier to handle. For example: drink water, have a snack, shower or bath, rest.

Create and express

Let the feeling out through art, music, words or your hands. For example: draw your feeling, journal, make a playlist, make music.

How to play coping skills bingo

  • Practice bingo, for groups. Print a different card for each player, or have each player open this page on their own device. The leader presses "Call a skill" or draws from the caller's list. Everyone tries the skill together for about 30 seconds, then players who have it mark it. The first to get five in a row, across, down or corner to corner, calls bingo and teaches the group one skill from their line.
  • Week bingo, for homework. Give a client one card. They mark a square each time they try that skill during the week. Next session, look at the card together: which ones helped, and which were hard to do?

Why practice coping skills

A large review of studies with children and teens found that ways of coping that deal with a problem or a feeling, such as problem solving, looking at it another way, accepting what cannot change or shifting attention, went along with fewer emotional and behavior problems. Avoiding or denying the problem went along with more (Compas and colleagues, 2017). No single skill works for everyone, which is why the list is long and the plan is personal. For more support, see our pages on anxiety therapy and therapy for children.

Coping skills and safety

Coping skills are for everyday stress and hard feelings. They are not a crisis plan. If you or someone you are with is thinking about suicide or self-harm, call or text 988, the Suicide and Crisis Lifeline, at any time. If someone is in danger right now, call 911. Every coping plan printed from this page ends with those two numbers.

Printable coping skills worksheets (PDF)

The free PDF has four pages: the full coping skills list in seven groups, with a box to tick beside each skill (two pages); four different coping skills bingo cards; and a blank coping plan with warning signs, a ranked top five, people to reach out to and the crisis numbers. For bigger bingo cards, one to a page, use "Print cards" in the bingo game above. It deals a different card every time.

Need more than a worksheet?

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Frequently Asked Questions

What are coping skills?

Coping skills are the things a person does to get through a hard feeling or a stressful moment, like slow breathing, going for a walk, talking to someone or writing it down. Everyone has some. Therapy helps people find more of the healthy ones and use them when it counts.

What are good coping skills for kids?

Skills kids can do with their bodies work best: flower and candle breathing, a big hug, animal walks, jumping jacks, play dough, a color hunt or telling a grown-up. Set the age group to Kids to see the 67 skills tagged for children.

How do you play coping skills bingo?

Give each player a different card. The leader calls a coping skill, everyone tries it together for about 30 seconds, and players who have it mark the square. Five in a row across, down or corner to corner wins. For homework, a client marks each skill they try during the week instead.

What is a coping plan?

A coping plan is a short, personal list of the coping skills that work for you, in order, with the warning signs that tell you it is time to use them and the people you can reach out to. This page builds one in four steps and prints it.

Can I use this with clients over telehealth?

Yes. Share your screen and press Present mode, or send the link so a client can pick skills and spin the wheel on their own device. For group bingo, each person who opens the link gets a different card.

Is anything I pick or type saved?

No. Everything stays in your browser. Nothing is sent to Crown Counseling or anyone else, and your picks and plan are gone when you close the page.

Crown Counseling

Coping Skills List

Tick the ones you want to try. Circle the ones that work for you.

Calm your body

  • Long breath out. Breathe in for 4, then out for 6. Do it five times.
  • Flower and candle breath. Smell a pretend flower slowly, then blow out a pretend candle.
  • Trace your hand. Slide a finger up each finger as you breathe in and down as you breathe out.
  • Squeeze and let go. Make tight fists for five seconds, then let your hands go loose.
  • Cold water. Splash cold water on your face, or hold something cold for a minute.
  • Drop your shoulders. Let your shoulders fall, unclench your jaw and soften your face.
  • Feel your feet. Press your feet into the floor and notice how solid it is.
  • Big hug. Hug yourself, a pillow or a stuffed animal tight for twenty seconds.
  • Hum a tune. Hum slowly and feel the buzz in your chest and face.
  • Name what you notice. Find 5 things you can see, 4 you can touch and 3 you can hear.
  • Blow bubbles. Blow slow bubbles, or blow on a pinwheel to make it spin.
  • Stiff and floppy. Go stiff like a dry noodle, then floppy like a cooked one. Do it three times.
  • Warm drink. Make a warm drink and sip it slowly.
  • Heavy blanket. Wrap up in a heavy blanket and let it hold you.
  • Count your breaths. Count each breath out up to ten, then start again at one.

Distract and shift

  • Count backward. Count back from 100 by 7s. Younger kids can count back from 20.
  • Alphabet game. Name an animal, food or city for every letter from A to Z.
  • Puzzle time. Do a jigsaw, word search, crossword or number puzzle.
  • Play a game. Play a card game or a board game.
  • Something funny. Watch a funny video or show, or read some jokes.
  • Read for a while. Read a few pages of a book, comic or magazine.
  • Tidy one spot. Clean out one drawer, shelf or bag. Small and finished is the goal.
  • Fidget. Squish clay, slime, a stress ball or a fidget toy.
  • Color hunt. Find everything blue in the room. Then everything round.
  • Describe it. Pick one object and describe it in detail, as if to someone who has never seen one.
  • Listen to something. Put on a podcast, an audiobook or the radio.
  • Build with blocks. Build a tower, a house or a robot with blocks.
  • Chore with music. Do one chore with your favorite music on.
  • Plan something fun. Plan a trip, a meal or a weekend, even a pretend one.

Move

  • Take a walk. Walk around the block, the hall or the yard.
  • Jumping jacks. Do 20 jumping jacks, or jump in place.
  • Dance it out. Put on one loud song and dance until it ends.
  • Shake it off. Shake your hands, then your arms, then your legs, like a wet dog.
  • Wall push. Push against a wall as hard as you can for ten seconds. Rest, then repeat.
  • Stretch or yoga. Hold a few stretches or yoga poses for five slow breaths each.
  • Ride a bike. Ride a bike or a scooter, or go skating.
  • Play ball. Shoot hoops, kick a ball or play catch.
  • Take the stairs. Walk up and down a flight of stairs a few times.
  • Animal walks. Walk like a bear, hop like a frog, waddle like a penguin.
  • Run or race. Run hard for a minute, or race someone to a finish line.
  • Quick workout. Do a few push-ups, squats or sit-ups.
  • Play outside. Go to a playground or a park and play.

Connect with others

  • Talk to someone. Tell someone you trust how you are feeling.
  • Call or text a friend. Reach out to a friend, even just to say hi.
  • Ask for a hug. Ask someone you love for a hug.
  • Tell a grown-up. Tell a parent, teacher or another grown-up what is wrong.
  • Pet an animal. Pet, cuddle or play with an animal.
  • Help someone. Do something kind or helpful for someone else.
  • Write a note. Write a card or a note to someone you care about.
  • Be around people. Go somewhere with people nearby, like a library, a park or a cafe.
  • Sit with someone. Ask someone to sit with you. You do not have to talk.
  • Play with someone. Ask a friend, a brother or sister, or a grown-up to play.
  • Talk to a counselor. Talk to a school counselor, a therapist or a support line.
  • Share a laugh. Send someone a funny picture or video.
  • Make plans. Make a plan to see someone you like.

Free to print and share. Interactive version: crowncounseling.com/therapy-games/coping-skills

Crown Counseling

Coping Skills List, continued

Think it through

  • How big is it?. Ask yourself: is this a small, medium or big problem?
  • Kind words. Say something kind to yourself, like "I can do hard things."
  • Be your own friend. Ask: what would I say to a friend who felt this way? Then say it to yourself.
  • Worry and a step. Write down the worry, then one thing you can do about it.
  • Will it matter?. Ask: will this matter in a week? In a year?
  • Name the feeling. Finish the sentence: "I feel ___ because ___."
  • Three good things. Write or say three things that went okay today.
  • Calm place. Picture a calm, safe place. What can you see, hear and smell there?
  • One small step. Break the problem down and do only the first small step.
  • Worry time. Write worries down and save them for ten minutes later in the day.
  • I did it before. Remember a time you got through something hard. How did you do it?
  • Facts or guesses?. Ask: what do I know for sure, and what am I guessing?
  • Three ways to fix it. Think of three ways to solve the problem, then pick one to try.

Care for yourself

  • Drink water. Drink a full glass of water.
  • Have a snack. Eat something. Being hungry can make everything feel bigger.
  • Shower or bath. Take a warm shower or bath.
  • Rest. Lie down for ten minutes, or take a short nap.
  • Fresh air. Step outside for fresh air and daylight.
  • Phone break. Put your phone in another room for an hour.
  • Sleep on time. Go to bed at your usual time, with screens off a little before.
  • Comfy clothes. Change into soft, comfortable clothes.
  • Make it cozy. Make your space cozy: soft light, a favorite blanket, a little music.
  • Say no to one thing. Let go of one thing you do not have the time or energy for today.
  • Just for fun. Do something just because you like it, with no goal.
  • Cuddle a soft toy. Hold a favorite stuffed animal or soft toy close.
  • Ask for help. Ask someone to help with one thing on your list.
  • Stick to a routine. Do your usual morning or bedtime routine, one step at a time.

Create and express

  • Draw your feeling. Draw or color what the feeling looks like.
  • Journal. Write about what happened and how you feel about it.
  • Make a playlist. Make a playlist for how you feel now, then one for how you want to feel.
  • Make music. Play an instrument, drum on a table or make up a song.
  • Cook or bake. Make something to eat, one step at a time.
  • Play dough. Squish, roll and shape play dough or clay.
  • Take photos. Go for a walk and take pictures of things you like.
  • Unsent letter. Write a letter to someone that you will not send.
  • Make a collage. Cut out pictures and words that show how you feel and glue them down.
  • Doodle. Fill a page with doodles, patterns or shapes.
  • Tell a story. Make up a story, or act one out with toys.
  • Care for a plant. Water a plant, plant a seed or do some gardening.
  • Sing out loud. Sing along to a favorite song, as loud as you like.
  • Make a craft. Knit, sew, bead, fold paper or build a model.

My own

Free to print and share. Interactive version: crowncounseling.com/therapy-games/coping-skills

Crown Counseling

Coping Skills Bingo

Four different cards. When a skill is called, try it for 30 seconds, then mark it. Five in a row wins.

Card 1Name

BINGO
Listen to somethingStiff and floppyWall pushCalm placePlan something fun
Make a collageBuild with blocksThree ways to fix itSomething funnyLong breath out
Stretch or yogaFresh airFREEDrop your shouldersName the feeling
Dance it outFeel your feetBlow bubblesMake a playlistCook or bake
Play with someoneTell a storyTalk to a counselorCuddle a soft toyPlay ball

Card 2Name

BINGO
Play outsideColor huntComfy clothesAsk for a hugChore with music
Make a craftWorry and a stepRestTell a grown-upName what you notice
Sing out loudRun or raceFREEWall pushTell a story
Squeeze and let goMake musicTake the stairsShake it offSay no to one thing
Three ways to fix itTake photosPlay with someoneBuild with blocksPlay ball

Card 3Name

BINGO
Worry and a stepDrop your shouldersTake the stairsPlay doughUnsent letter
Blow bubblesPlan something funMake a craftName the feelingCalm place
Describe itCount your breathsFREEFresh airCuddle a soft toy
Long breath outWill it matter?Cold waterSomething funnySleep on time
Listen to somethingFeel your feetJumping jacksOne small stepPlay ball

Card 4Name

BINGO
Just for funTake photosPlay a gameCook or bakeJumping jacks
Play with someoneFidgetTrace your handWorry timeFlower and candle breath
Squeeze and let goHum a tuneFREECold waterSing out loud
How big is it?DoodlePuzzle timeMake a craftTalk to someone
Chore with musicColor huntAsk for a hugSit with someoneTidy one spot

Free to print and share. More cards, and a caller: crowncounseling.com/therapy-games/coping-skills

Crown Counseling

My Coping Plan

Name Date

I know I need my coping skills when I notice

  • My heart beats fast
  • My face gets hot
  • My stomach hurts
  • I clench my fists or jaw
  • I cry more easily
  • I want to be alone
  • I snap at people
  • I cannot stop thinking about it
  • I cannot fall asleep
  • I stop doing things I like
  • Other:

My top 5 coping skills, best first

  1. 1
  2. 2
  3. 3
  4. 4
  5. 5

People I can reach out to

A place where I feel calm

Try it and rate it

How stressed are you from 0 (not at all) to 10 (the most)? Rate it before and after you try a skill.

DaySkill I triedBeforeAfter

If I am not safe, I call or text 988, or call 911.

Free to print and share. Interactive version: crowncounseling.com/therapy-games/coping-skills