By: Karen Schwartz Triana, LMHC
Because sometimes life is messy, but your coping skills don’t have to be.
Welcome to the final month! By now you’ve got breathing, brain tricks, and self-kindness on your side. Now let’s put it all together to stay steady when life gets wild — like that time the iguanas took over the front yard (again).
Week 9: Mindful Walking (Slow Your Steps, Not Your Life)
Walking can be exercise, or it can be mindful practice. Notice each step, your breath, and the sounds around you.
Even a few minutes can quiet the mental chatter and help you feel more centered.
Week 10: Thought Stopping (The Mental ‘Nope’)
When your brain starts spiraling, catch the thought and say (silently or out loud):
“Stop!” or “Not today, Satan.”
Interrupting the cycle gives you space to refocus on something healthier.
Week 11: Gratitude List (The Tiny Miracle Machine)
Write three things you’re grateful for daily — even if it’s just your Wi-Fi working or a decent parking spot at Target.
Focusing on gratitude shifts your brain away from worry and toward appreciation.
Week 12: Setting Boundaries (Your Mental Fence That Says ‘Back Off’)
Saying “No” is a radical act of self-care. You don’t have to justify it — “No” is a complete sentence.
Boundaries protect your energy and mental health, so you can show up as your best self.
Your Monthly Challenge:
Use at least two skills from this month every day. Notice how much steadier you feel.
And if you want someone to cheer you on, remind you how awesome you are, and help you customize coping skills to your life — you know where to find us.
Therapy at Caliper Wellness in New Port Richey isn’t about fixing you — it’s about helping you build the skills to face life’s messiness with humor, grace, and fewer meltdowns.
Ready to start your own coping skill collection?
Reach out today at CaliperWellness.com to schedule your first session. Your future self (and your sanity) will thank you.