Resources for Coping with Stress

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General

• Create a Wellness Recovery Action Plan (WRAP) using the WRAP videos, info, and workbooks from the Copeland Center

• Coping cards to print and color from Jaclyn Alper

• Coping statements for panic

• Slides: My workshop on Mindful Sensory Self-Care

• Videos: Yoga with Adriene (YouTube - website)

• Video: Spiral Technique guided imagery

• App: Relax and build insights and skills with choose-your-own-adventure app Betwixt

• Slides: My workshop on Stress & Productivity

• App: Track and analyze moods and activities with quick logging on Daylio

• App: Get help keeping up with meds using Take Your Pills

• Website: Bullet Journaling is a great analog option for tracking mood, self-care, and much more: https://www.thelazygeniuscollective.com/blog/how-to-bullet-journal

Nervous System Education & Support

• Webpage: A thorough introduction to stress states, Window of Tolerance, and the nervous system (especially for Autistic/ADHDers): https://neurodivergentinsights.com/blog/autistic-adhd-nervous-system

• Webpage: Guide to nervous system regulation (up/down-regulating): https://neurodivergentinsights.com/blog/up-and-down-regulation

• More pages about nervous system states/mapping:

  • www.rachelesellers.com/blog/the-polyvagal-ladder

  • themovementparadigm.com/how-to-map-your-own-nervous-sytem-the-polyvagal-theory/

• Nervous system support strategies articles/pages:

  • 13 ADHD/Autistic nervous system resets

  • 43 options to reduce fight-or-flight

  • 35 coping techniques for anxiety

  • Grounding techniques

  • Vagus nerve “basic exercise” video

Sleep

• Book: The Book of Sleep: 75 Strategies to Relieve Insomnia by Dr. Nicole Moshfegh - Bookshop.org (also has CD audio) - sleep is a huge foundation for mental health!

• Cognitive shuffling technique - https://mysleepbutton.com/en/support/do-it-yourself-cognitive-shuffle-sdi/

Emotional Freedom Technique (Tapping)

• Slides: My EFT workshop

• App: Guided audio available at The Tapping Solution (free options)

• Website: EFT International resources on how to tap

• Video: Short “fill in the blank” guided EFT video

• EFT research: Scienceoftapping.org

• Meta-analysis: Energy psychology: Efficacy, speed, mechanisms - ScienceDirect