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Coping Strategies Finder

Get personalized, evidence-based coping strategies for managing difficult moments during recovery.

⚠️ Important Note

These strategies are evidence-based tools to complement professional treatment, not replace it. If you're in crisis or experiencing severe symptoms, please contact your treatment team or emergency services immediately.

Select Your Situation

Choose the situation you're currently facing, and we'll provide tailored coping strategies.

Universal Coping Strategies

These strategies can be helpful in many situations during recovery:

Grounding Techniques

5-4-3-2-1 Method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

Deep Breathing

Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.

Distraction

Engage in Activity: Call a friend, read, watch something, do a puzzle, go for a walk.

Self-Compassion

Kindness: Speak to yourself as you would a dear friend. Be gentle with yourself.

Journaling

Express Feelings: Write about what you're feeling without judgment.

Reach Out

Connection: Contact your support person, therapist, or support group.

DBT Skills for Eating Disorders

Dialectical Behavior Therapy (DBT) offers powerful tools for managing intense emotions and urges:

TIPP Skills (Immediate Crisis)

  • Temperature: Change your body temperature (cold water on face, ice cubes in hands)
  • Intense Exercise: Do brief, intense physical activity (if appropriate and not excessive)
  • Paced Breathing: Slow your breathing (5-6 breaths per minute)
  • Paired Muscle Relaxation: Tense and release muscle groups

Distress Tolerance: ACCEPTS

  • Activities: Engage in something that requires attention
  • Contributing: Help someone else
  • Comparisons: Compare to times you've felt worse
  • Emotions: Generate opposite emotions (watch comedy)
  • Push away: Mentally push away for now
  • Thoughts: Replace with different thoughts
  • Sensations: Use intense sensations (ice, strong smell)

Mindfulness: WHAT Skills

  • Observe: Notice without reacting
  • Describe: Put words to experience
  • Participate: Fully engage in the moment

Meal Support Strategies

Before Meals:

  • Plan meals ahead of time to reduce anxiety
  • Practice grounding techniques if feeling anxious
  • Remind yourself of recovery goals
  • Arrange meal support if available

During Meals:

  • Focus on conversation, not food
  • Practice mindful eating (taste, texture, experience)
  • Challenge negative thoughts
  • Use distraction techniques as needed

After Meals:

  • Stay in public/semi-public spaces if helpful
  • Engage in distracting activities
  • Practice self-compassion
  • Reach out for support if struggling
  • Avoid body checking or weighing

Challenging Eating Disorder Thoughts

Use these questions to challenge negative or eating disorder thoughts:

  1. Is this thought based on facts or feelings?
  2. What evidence do I have that supports or contradicts this thought?
  3. What would I tell a friend who had this thought?
  4. Is this thought helpful for my recovery?
  5. What would be a more balanced way to think about this?
  6. Am I falling into a thinking trap? (all-or-nothing, catastrophizing, etc.)

⚠️ When Coping Strategies Aren't Enough

If you're in crisis or these strategies aren't working:

  • Contact your therapist or treatment team immediately
  • Call NEDA Helpline: 1-800-931-2237
  • Text "NEDA" to 741741 (Crisis Text Line)
  • Call 988 (Suicide & Crisis Lifeline)
  • Go to the nearest emergency room if needed

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