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Coping Skills

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Coping skills are a wonderful way to help yourself between therapy sessions or after you’ve left therapy remind yourself of some of the ways to work through your stressors. Below you will find some of the tools that our team has assembled to assist you between or after therapy sessions. If you have any questions about how to use these tools please feel free to contact your provider and ask for assistance.


Panic Anxiety/Attack

  1. breath in for 4 seconds
  2. hold you breath for 7 seconds
  3. exhale breath for 8 seconds
  4. repeat once or twice more

This causes an autonomic nervous system shift from a sympathetic (fight or flight reaction) state to a parasympathetic response. Use panic/anxiety attacks, exams, presentations.



  • Headspace – An App to assist with mindfulness and meditation. (Apple and Android)
  • Breathe2Relax – A portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing. (Apple)
  • Self-Hypnosis: Learning to Relax (Fall Asleep Version)- A YouTube guided relaxation exercise.
  • Guided Relaxations – A repository of guided relaxations to promote sleep, relaxation, and positivity. (English and Spanish)
  • Hypnosis for deep sleep or relaxation – A guided meditation for deep sleep or relaxation.
  • How to Meditate– Pointers from Loyola University on how to meditate.
  • Stress-Recess – An interactive website from the University of Texas for stress reduction.