Create your go-to coping plan. Choose strategies you can use in each zone.
Coping Strategy Menu
How to fill this in
- Pick strategies that feel realistic for you. Adapt examples or add your own.
- Include at least one quick option (<1 min) and one deeper reset in each column.
- Write the name of a support person or service you can reach out to in that zone.
Tinana â Move / Release
- Quick option: ____________________
- Deeper reset: ____________________
- Place / equipment: _______________
- Support person: _________________
Hinengaro â Thoughts / Focus
- Breathing or grounding: ______________
- Helpful mantra or karakia: ___________
- Reframe / perspective shift: __________
- Person/app to remind me: ____________
WhÄnau & Hapori â Connection
- Who I can message / call: _____________
- Shared activity (waiata, kÅrero, game): __
- Safe space to go: ___________________
- Code word / signal we agree on: ________
Wairua â Meaning / Calm
- Karakia / mindfulness: ________________
- Connection to whenua / wai: __________
- Creative outlet (toi, writing, music): ____
- What grounds me: ___________________
Plan for each zone
| Zone | What I will do first | Who I will contact | If that doesnât work⊠|
|---|---|---|---|
| Green | |||
| Yellow | |||
| Orange | |||
| Red |