Mona Lisa’s Coping & Resilience Strategies Handout
 
MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
 
🌿 COPING & RESILIENCE STRATEGIES
 
Building Strength Through Life’s Challenges
Small Steps • Meaningful Change • A Healthier You
 
YOU ARE STRONGER THAN YOU THINK
 
Life can bring stress, disappointment, uncertainty, change, and difficult moments.
 
Resilience doesn't mean that you never struggle.
Resilience means learning how to move through difficult moments, recover, adapt, and keep going.
 
You don't have to have everything figured out today.
Sometimes the most powerful thing you can do is take the next small step.
 
💚 CHECK IN WITH YOURSELF
 
What am I experiencing right now?
☐ Stress
☐ Worry
☐ Frustration
☐ Sadness
☐ Anger
☐ Loneliness
☐ Overwhelm
☐ Fear
☐ Uncertainty
☐ Tiredness
☐ Other: __________________________
 
My stress level right now:
 
1 2 3 4 5 6 7 8 9 10
 
1 = Very calm | 10 = Extremely overwhelmed
 
What do I need most right now?
☐ Rest
☐ Support
☐ Quiet time
☐ Movement
☐ Connection
☐ Encouragement
☐ A break
☐ Time to think
☐ Help solving a problem
☐ Other: __________________________
 
🧘 COPING STRATEGY #1
 
PAUSE & BREATHE
When emotions or stress feel overwhelming, give yourself permission to pause.
 
Try:
STOP
 
S — Stop. Give yourself a moment.
T — Take a breath. Slow down your breathing.
O — Observe. Notice your thoughts, feelings, and surroundings.
P — Proceed. Choose your next helpful step.
 
What do I notice right now?
 
🌱 COPING STRATEGY #2
 
GROUND YOURSELF
 
When your mind feels overwhelmed, bring your attention back to the present moment.
Notice:
5 things you can see
4 things you can touch or feel
3 things you can hear
2 things you can smell
1 thing you appreciate in this moment
 
💬 COPING STRATEGY #3
 
TALK TO SOMEONE
 
You don't have to handle everything alone.
Think about people who help you feel supported, understood, or encouraged.
 
Someone I can reach out to:
 
Name: ______________________________________
Phone/contact: ______________________________
 
What I could say:
 
“I'm having a difficult day and could use someone to talk to.”
Other sources of support:
 
☐ Family
☐ Friend
☐ Support group
☐ Faith/community support
☐ Coach
☐ Healthcare professional
☐ Mental health professional
☐ Other: __________________________
 
🧠 COPING STRATEGY #4
 
CHECK THE STORY
 
Stress can influence the way we think.
What am I telling myself?
Is this thought helping me or hurting me?
☐ Helping
☐ Hurting
☐ I'm not sure
 
What is a more balanced or compassionate thought?
 
Try:
“I am doing the best I can with what I have today.”
 
🚶 COPING STRATEGY #5
 
MOVE & RESET
When stress builds up, gentle movement may help you reconnect with your body.
 
Choose something that feels appropriate for you:
 
☐ Take a walk
☐ Stretch
☐ Dance
☐ Garden
☐ Spend time outside
☐ Practice gentle movement
☐ Do another activity I enjoy
My go-to movement activity:
 
🌸 COPING STRATEGY #6
 
PRACTICE SELF-CARE
 
Self-care isn't always about doing something big.
Sometimes it's:
 
Getting enough rest
Eating a nourishing meal
Taking a break
Saying no when necessary
Spending time with people who support you
Getting outside
Doing something enjoyable
Asking for help
Giving yourself permission to slow down
Today, I can show myself care by:
 
⭐ BUILDING RESILIENCE
 
Resilience grows when we recognize our strengths and learn from our experiences.
A difficult situation I have gotten through:
What helped me get through it?
What strength did I discover in myself?
What did I learn?
How can I use that strength today?
 
🌿 WHAT CAN I CONTROL?
 
When life feels uncertain, focus your energy on what is within your control.
Within my control:
Outside of my control:
One thing I can do today:
 
💚 MY PERSONAL COPING TOOLBOX
 
Choose 3–5 strategies you want to remember when life feels difficult.
 
☐ Deep breathing
☐ Grounding
☐ Taking a walk
☐ Listening to music
☐ Journaling
☐ Talking with someone
☐ Taking a break
☐ Spending time outdoors
☐ Prayer/meditation
☐ Creative activities
☐ Positive self-talk
☐ Asking for help
☐ Other: __________________________
 
My top three:
 
1. __________________________________________
2. __________________________________________
3. __________________________________________
 
✨ MY RESILIENCE REMINDER
 
When I'm having a difficult day, I want to remember:
A message I want to give myself:
 
🌻 MY NEXT SMALL STEP
 
I don't have to solve everything today.
Today, I will:
I will ask for support when:
I will give myself permission to:
My reminder:
I have faced difficult moments before.
I can take this one step at a time.
I can ask for help.
I can begin again.
 
MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
Your Wellness. Your Journey. Your Next Small Step.
This handout is intended for wellness education, self-reflection, and behavior-change support. It is not a substitute for professional mental health care or medical treatment. If you are experiencing significant emotional distress, feel unable to cope, or are concerned about your safety, please contact a qualified mental health professional or appropriate emergency/crisis service.