Coping with Change: Finding Your Footing

Starting at a new school can feel like a rollercoaster. One moment you might be excited, and the next, you might feel a knot in your stomach, or find yourself worrying about things you can't control. These feelings are normal, and many people experience them, especially during big changes.

## What are Coping Skills?
Coping skills are simply strategies, actions, or thoughts you can use to help you deal with stressful, uncomfortable, or overwhelming emotions. They're like your personal toolkit for feeling better when things get tough. Instead of letting anxiety take over, you can choose a tool from your coping skills toolbox to help you manage.

## Why are they important?
Coping skills don't make your problems disappear, but they help you handle your feelings about those problems. They give you a sense of control and can prevent small worries from becoming huge, overwhelming ones. Learning and practicing them helps build your resilience, meaning your ability to bounce back from difficult experiences.

## Different Types of Coping Skills

### 1. The Breathing Reset (Physical Coping)
When you're anxious, your breathing often becomes shallow and fast. Deep breathing tells your body to calm down.
* How to do it: Inhale slowly through your nose for 4 counts, hold your breath for 4 counts, then exhale slowly through your mouth for 6 counts. Repeat 3-5 times. Focus on the air moving in and out.
* When to use it: Before a presentation, when you feel your heart racing, during a stressful moment in class.

### 2. Grounding Yourself (Sensory/Mindfulness Coping)
Anxiety can make your thoughts race or feel disconnected. Grounding helps bring you back to the present moment by focusing on your senses.
* How to do it: The "5-4-3-2-1" method. Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (or a positive affirmation). This anchors you to your surroundings.
* When to use it: When you feel overwhelmed, your mind is racing, or you're having intrusive thoughts.

### 3. Positive Self-Talk (Cognitive Coping)
The way you talk to yourself matters! Negative self-talk can fuel anxiety, while positive self-talk can calm it.
* How to do it: Challenge unhelpful thoughts. Instead of saying, "I'm going to fail," try, "I'm capable, and I'll do my best." Replace "Everyone is judging me" with "I am doing my own thing, and that's okay."
* When to use it: When you're doubting yourself, before a challenging task, or when you feel self-conscious.

### 4. Reaching Out (Social/Support Coping)
Sometimes the best coping skill is to connect with someone else. Sharing your worries can lighten the load.
* How to do it: Talk to a trusted friend, a family member, a teacher, a school counselor, or another supportive adult. You can also write down your feelings in a journal.
* When to use it: When you feel isolated, overwhelmed by a problem, or need advice or a different perspective.

### Building Your Toolbox
The key is to find what works for you. You might like one skill more than another, or find that different situations call for different tools. Practice these skills, and remember that building a strong coping skills toolbox takes time and patience. Every time you try a coping skill, you're building your strength and helping yourself feel more in control.

My Coping Skills Toolbox

Objective: To create a personalized visual reminder of coping skills that can be used when feeling anxious or overwhelmed.

Materials: Paper, markers, colored pencils, or crayons.

Instructions:
1. Draw Your Toolbox: On your paper, draw a large toolbox. It can be any shape or color you like! Make it your own.
2. Fill Your Toolbox - Internal Skills: Think about the coping skills we discussed (and any others you use). These are skills you carry inside yourself.
* Breathing Reset: You could draw a lung, a deep breath cloud, or the numbers 4-4-6.
* Grounding (5-4-3-2-1): You could draw five dots, a hand, or symbols for your senses (an eye, an ear, a nose, a hand, a mouth).
* Positive Self-Talk: You could draw a speech bubble with an encouraging phrase like "I can do this!" or "I am brave."

*   **Other Internal Skills:** (e.g., listening to music, writing, drawing, exercising, taking a walk, meditating). Draw symbols or write these down!<br/><br/>3.  **Fill Your Toolbox - External Supports:** Think about people or resources outside of yourself that can help.<br/>    *   **Trusted Adult:** You could draw a small person, a shield, or a speech bubble with "Talk to [Name/Role]".<br/>    *   **Friends/Family:** Draw stick figures holding hands, or a heart.<br/>    *   **School Counselor/Teacher:** Draw a school building or a specific staff member.<br/>    *   **Other External Supports:** (e.g., a pet, a comfort item, a favorite calm place). Draw these in!<br/><br/>4.  **Decorate!** Make your toolbox colorful and personal. This is *your* tool to help *you* feel better. You can add a title like "My Chill Skills" or "Anxiety Buster Toolbox."