By: Karen Schwartz Triana LMHC
Because emotions don’t come with an instruction manual — but therapy does.
Welcome back! Month 1 was about finding calm; Month 2 is about getting tactical — learning how to actively manage your feelings when life throws you curveballs disguised as toddlers, deadlines, and weirdly aggressive seagulls.
Week 5: Coping Cards (Your Pocket-Sized Pep Talk)
Sometimes your brain forgets the truth — so write it down! Create coping cards with your favorite mantras. Bonus points for glitter pens and doodles.
Example:
- “I am more than my anxiety.”
- “One meltdown does not define me.”
- “Coffee helps but I’m the real magic.”
Keep them in your wallet or phone, and pull one out when you need a reminder that you’ve got this.
Week 6: Progressive Muscle Relaxation (Flex, Release, Repeat)
Tense your fists, scrunch your face, tighten your shoulders — then release. Your muscles will thank you, and your brain will realize it can relax, too.
This is like telling your body, “Nope, not today, stress!” Bonus: It’s quiet, so you can do it in awkward situations (like family dinners).
Week 7: Self-Compassion Break (Talk to Yourself Like a Friend)
Ever say things to yourself you’d never say to your best friend? Time to flip the script.
Say:
“Hey, I see you struggling. It’s okay. You’re doing your best.”
It sounds cheesy, but it works. Being kind to yourself is the foundation for healing.
Week 8: Journaling Prompts (The Scribble Therapy You Didn’t Know You Needed)
Not a writer? No worries. Use prompts like:
- What made me smile today?
- What’s one thing I can control right now?
- What am I proud of this week?
Journaling gets feelings out of your head and onto paper, where they’re easier to manage.
Your Monthly Challenge:
Try these tactical skills and notice which one feels like your new BFF. Therapy at Caliper Wellness helps you deepen these tools with support tailored to your life — because no one-size-fits-all here.