Coping & Self-Care Strategies
A menu of things that help when a day turns heavy, from breathing and grounding to telling someone. Pick one or two that fit the moment rather than working down the whole list.
Wellbeing · Self-Care · Grounding · Stress · 8 items · once a day
The checklist
- Journaling — Write down thoughts to process emotions.
- Therapeutic exercises — Use structured worksheets or grounding techniques.
- Breathing practices — Try box breathing or the 4-7-8 method.
- Sensory grounding — Engage with sights, sounds, and textures to stay present.
- Social support — Talk to a friend, therapist, or support group.
- Routine setting — Create stability with morning and evening rituals.
- Affirmations — Challenge negative thoughts with empowering statements.
- Professional help — Seek guidance if symptoms persist or worsen.
Use this checklist Free account: tick items off and keep each day's record.
How to use it
Run through it once a day, honestly and without scoring yourself. A checklist is a way of noticing, not a test: an item you cannot tick is information about the day, not a verdict on you. Over a few weeks the pattern of what gets ticked and what does not says more than any single pass.
With a free Theraglee account the checklist remembers each pass, so you can look back. Without one, you can still read it here and keep your own copy.