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A 5-page coping skills worksheet to build your own coping toolbox across 22 kinds of needs, with a copy & paste version to save on your phone.
In hard moments, it's tough to remember what actually helps. This guide lets you build your coping toolbox ahead of time, for your future self. It walks through 22 kinds of needs (like "I need movement" or "I need distraction"), each with a prompt & examples to help you list what works for you.
What's inside
22 need areas, each with a prompt & examples
Space to build your personal list
A copy & paste version to save in your phone's notes
Best for: anyone who wants coping skills that fit their real life, right at their fingertips
Format: 5-page fillable PDF · type-in lines for every "I need…" section · printable
Fill it in digitally: type your people, ideas & go-to coping options into each "I need…" section, right in the PDF. Works best in the free Adobe Acrobat Reader (desktop or mobile) or Preview on Mac. Save a copy after filling it in so your answers stay.
Or print it and fill it in by hand.
updated October 2026
A 5-page coping skills worksheet to build your own coping toolbox across 22 kinds of needs, with a copy & paste version to save on your phone.
In hard moments, it's tough to remember what actually helps. This guide lets you build your coping toolbox ahead of time, for your future self. It walks through 22 kinds of needs (like "I need movement" or "I need distraction"), each with a prompt & examples to help you list what works for you.
What's inside
22 need areas, each with a prompt & examples
Space to build your personal list
A copy & paste version to save in your phone's notes
Best for: anyone who wants coping skills that fit their real life, right at their fingertips
Format: 5-page fillable PDF · type-in lines for every "I need…" section · printable
Fill it in digitally: type your people, ideas & go-to coping options into each "I need…" section, right in the PDF. Works best in the free Adobe Acrobat Reader (desktop or mobile) or Preview on Mac. Save a copy after filling it in so your answers stay.
Or print it and fill it in by hand.
updated October 2026