🌸 GENTLE COPING LIBRARY
(Pick what matches your zone and capacity today — no pressure.)
| Type of Support | Examples | Zone Best Suited |
|---|---|---|
| Body Soothing | – Weighted blanket – Rocking gently – Legs-up-the-wall pose – Warm bath (if tolerated) – Ice pack on neck or chest | 🟡 Yellow / 🔴 Red |
| Sensory Protection | – Noise-canceling headphones – Soft lighting (lamp, no overhead lights) – Sunglasses indoors – Fragrance-free environment – Cozy textured clothing (no scratchy fabrics) | 🟡 Yellow / 🔴 Red |
| Breathing & Nervous System Reset | – 4-7-8 breathing – Gentle humming (vagus nerve) – Hand-over-heart self-holding – Breathing with a stuffed animal rising and falling on your belly | 🟢 Green / 🟡 Yellow / 🔴 Red |
| Emotional Self-Compassion | – Saying “Of course I feel this way.” – Whispering “I am still safe.” – Gentle hand tracing your arm or face – Self-affirmation: “I am doing the best I can with what I have today.” | 🟡 Yellow / 🔴 Red |
| Mini Grounding Practices | – Naming 5 things you can see – Holding a smooth stone – Feeling your feet press into the floor – Lightly tapping collarbones or chest (self-EMDR) | 🟡 Yellow / 🔴 Red |
| Energy Protection | – Cancel one task – Use a “do not disturb” signal – 15-minute retreat to a sensory-safe space – Boundary script: “I need a break right now. I will come back later.” | 🟡 Yellow / 🔴 Red |
| Connection (only if safe and resourcing) | – Safe person check-in (text, call, or hug) – Sitting quietly near a pet – Light co-regulation breathing with someone trusted | 🟢 Green / 🟡 Yellow |
| Micro Joy | – Watch one comforting scene from a favorite show – Listen to one soothing song – Look at nature photo or gentle art – Sip warm tea or electrolyte water | 🟢 Green / 🟡 Yellow |
| Creative Distraction | – Doodle mindlessly – Crochet or knit a simple pattern – Build something small (LEGOs, puzzles) – Play calming app games (flow puzzles, zen sand gardens) | 🟢 Green / 🟡 Yellow |
| Gentle Movement | – Gentle stretching – Slow sway or rocking – Trauma-informed yoga (short sessions, optional exits) | 🟢 Green / 🟡 Yellow |
🌟 Mini Coping Mantras You Can Whisper:
- “Safety first, pressure last.”
- “I am not broken. I am adapting.”
- “I can pause. I can soothe. I can survive this moment.”
- “Small steps are powerful steps.”