Coping, Mindfulness & Spiritual Tools
Coping Skills Toolkit
These are everyday strategies to help you get through difficult moments without using substances.
🛠️ Quick Coping Strategies
5-4-3-2-1 Grounding Technique
Notice 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. It brings you into the present.
"Urge Surfing" Technique
Picture your craving like a wave — rising and falling. Ride it without giving in. It will pass.
Distraction List
Create a personal list: walk, call a friend, doodle, cook, play music, clean, or write.
Mindfulness Tools
Slow down. Breathe. Connect. These practices help manage anxiety, cravings, and emotional storms.
🌬️ Guided Breathing
Box Breathing (4-4-4-4)
Inhale 4 secs → Hold 4 secs → Exhale 4 secs → Hold 4 secs
Try 4 cycles.
[▶️ Try a 3-Minute Guided Breath Video] (YouTube)
🧘♂️ Guided Meditations
[▶️ "Letting Go of Urges" – 5 min] (YouTube)
[▶️ "Self-Compassion for Recovery" – 8 min] (YouTube)
[▶️ "Safe Space Visualization" – 10 min] (YouTube)
✍️ Mindful Journaling Prompts
“Right now, I feel ___, and that’s okay because ___.”
“When I feel overwhelmed, I can try ___.”
“A moment today I felt safe or calm was ___.”
Spiritual Practices for Recovery
You don’t need to belong to a religion to explore spirituality. This section is about connecting to something bigger than your pain — however you define that.
🔑 Universal Spiritual Practices
Gratitude Lists – Write 3 things you’re grateful for daily.
Affirmations – Say out loud or write:
“I am worthy of recovery.”
“This feeling will pass.”
“I am not alone.”
Connecting to Nature – Spend time outdoors, notice the wind, trees, sky.
Prayer or Meditation – Speak to a higher power, or sit in silence with intention.
📖 Optional 12-Step Reflections
“One Day at a Time” doesn’t mean forever. Just today.
“Let go and let God” — or let go and trust the process.
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