Coping Cards

Hello, everyone! Today, Id like to talk about coping cards in specific relation to self-harm: what are they and how to make one of your own. Coping cards can help us prepare for when our urges arise, and what we can do aside from acting on them. Our thoughts impact our feelings, which in turn impacts how we act. Coping cards aim to reduce the cycle by providing an extra barrier to us acting on the urge.

Everyones coping card will be different, with what helps you. Ill use my own one as an example. I will identify that my thought spiral has started, then try to make a positive statement such as Its not as bad as I think it is right now. That helps me to calm down, in which after, Ill take action against the urge. Ill do something else to distract myself, such as Netflix or simply moving to a safe space. Lastly, Id say positive self-statements such as Im not as bad as I think I am right now. This helps to change my thought pattern from judging and criticising myself to being a little kinder on myself, knowing why Im thinking what Im thinking.

You can put anything that could help you on your coping card. As the card is primarily used for when youre in the moment of the urge, you could try to figure out what words and actions would help you. For some, it is identifying the feeling, and why you feel that way. For some others, its positive coping statements or mindful statements that help most. A good example would be this I found from a website* online

Another type of coping statement is changing your negative thoughts into more manageable ones. I cant do this into This is uncomfortable, but I can handle this by taking it one step at a time. It could be helpful for some to put down grounding and breathing techniques, or to identify how youre physically feeling and being accepting that it is a part of your self-harm urge.

Personally, Id recommend index cards or smaller as your coping card. This means that it is easily transportable and can be on you at all times. Sometimes, you wont know when or where the urges come, and it can be really helpful to have the coping card on hand during those crises. When were in the moment, it can be incredibly difficult to remember what to do and what to say, so that is the purpose of coping cards! I hope this post has helped give ideas and actionable steps towards making your own coping card! Remember, everybodys card will be different. You will find your own style.

Do you have a coping card of your own that you'd like to show? We'd love to see it- just post below!

* Original website: here

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