5 Coping Tools I Teach Every Week (Because They Actually Work)

Hello, and welcome back to The Therapist Diaries! 

One of the most common questions I get asked during therapy sessions is, “What can I do when I feel overwhelmed?” And let me tell you, it’s a great question. 

My boyfriend and I have this thing where we tell each other to "woosah", a reference straight from Bad Boys II. Now, before you start picturing us in a high-speed car chase, let me clarify it’s mostly just a fun little way to hit the reset button when things start to get too much. It’s funny, we laugh, and boom, the stress melts away... well, sort of.

But here’s the kicker: there’s actually some solid therapeutic technique behind that "woosah" moment. It’s not just a random Hollywood reference. It taps into mindfulness strategies and relaxation practices that can really help when you’re feeling frazzled.So, while we’re not out here solving crimes in Miami, we are practicing some legit stress management. 

As a therapist, I find myself teaching certain tools over and over again. Not because people aren’t learning, but because these strategies are simple, effective, and adaptable to so many different situations. 

Whether you’re dealing with anxiety, stress, emotional shutdown, or just a day that feels like it might send you into a spiral, these tools are the ones I come back to week after week with my clients. And let’s be real, I use them myself too because, surprise! Therapists are human, too.

So, if you're ready for some stress-busting, energy-recharging strategies that actually work, here are five coping tools I swear by. (And no, none of them involve hiding under the covers with a pint of ice cream though, let’s be honest, sometimes that’s a good place to start.)

Want to know what’s behind the "woosah"? Let’s dive into it.

1. Box Breathing (4-4-4-4)

This coping skill works best during moments of panic, anxiety spikes, or when your thoughts are racing. It's a breathing technique that helps reset your nervous system. Here's how it works: Simply inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and then repeat for 1-2 minutes. The square rhythm calms the body and helps you feel more grounded. I always say: your breath is your anchor.

2. The 5-4-3-2-1 Grounding Exercise

This method works best when you're feeling anxious, disconnected, or stuck in a spiral. This sensory-based grounding tool helps pull you back into the present moment- it's the exercise I use most often! Particularly with my youngest clients. Teens also show a preference for this method. While focusing on slowing down your breathing try to 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. This works best when you really slow down and get specific. It’s like giving your brain something real to focus on instead of what-ifs.

3.  Thought Dumping (aka “Brain Download”)

When your mind feels cluttered or you can’t stop overthinking, I like to recommend the Thought Dump. Simply, grab a journal (or the Notes app, let’s be real) and write down everything on your mind. Don’t worry about grammar, flow, or sounding “right.” Just unload. You can even start with, “I don’t know what to write but…” and let it go from there. This helps externalize thoughts so they’re no longer just swirling around in your head. Total game-changer for insomnia, too. I always keep a notepad or a journal by my bed just in case! 

4. Cold Water Reset

For intense emotions like anger, panic, overwhelm, or dissociation, the Cold Water Reset is a phenomenally effective choice. It's a little weird but go with me for a moment...Splash your face with cold water, hold an ice cube to your wrist, or even run your wrists under cold water. It engages the “dive reflex” and can help calm your system fast. It sounds dramatic because it is but sometimes your body needs something strong to interrupt the emotional spiral.

5. Name It to Tame It

Name It to Tame It is something I use when clients feel off but can’t quite explain why.

This phrase, coined by Dr. Dan Siegel, is based on neuroscience: putting words to your emotional experience helps regulate the brain.

Instead of saying “I’m losing it,” try:

• “I’m feeling anxious because I don’t know how tomorrow will go.”

• “I’m feeling sad and a little lonely today.”

The goal isn’t to fix it, just to name it. That alone can help you feel more in control.

Coping tools aren’t about “getting rid” of emotions, they’re about giving yourself support while you feel them. Some tools will work better on certain days than others, and that’s okay. Try them out. Mix and match. Make them your own.

You don’t have to wait until you’re in crisis to use these, the more you practice when you're okay, the easier it is to lean on them when you're not.

Let me know if you’ve tried any of these before, or if you have a go-to tool of your own! I’d love to hear what’s in your coping toolkit.

Until next time—be kind to your mind.

—The Therapist Diaries

📩 Want a free printable version of these tools to keep on your fridge or in your journal?
Drop your email in the comments or send me a message at georgina.m.lloyd@outlook.com and I’ll send it your way!