[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-162663-105":53,"doc-detail-162663-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","coping-skills-template-self-care-coping-skills-handout","Coping Skills Template - Self-care Coping Skills Handout","","Coping Skills Template provides practical, trauma-informed coping strategies for people navigating high-stress family law processes and related anxiety, including when experiencing intrusive thoughts, flashbacks, and physical stress responses. The handout emphasizes self-care as the foundation for making better decisions, staying regulated, and supporting others, including children who may be affected by conflict. Instructions guide readers to practice breathing techniques correctly, use grounding and distraction methods, apply cognitive tools, and rehearse skills during calmer moments so they are easier to use when distressed.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":36,"@type":70,"position":76},"https://docshare.wps.com/template/forms/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/coping-skills-template-self-care-coping-skills-handout/162663/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/coping-skills-template-self-care-coping-skills-handout/162663.png","ImageObject",442,249,{"name":88,"@type":89},"Emma Mercer","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/vnd.openxmlformats-officedocument.wordprocessingml.document","2026-09-23","2026-08-30",true,{"@type":98,"interactionType":99,"userInteractionCount":76},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"Why does self-care matter during a family law process?","Question",{"text":108,"@type":109},"Good self-care supports healthier choices, helps cope with the family law system, improves focus, and enables readers to care for others effectively.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"How do you practice belly breathing correctly?",{"text":113,"@type":109},"Place one hand on your chest and the other on your belly, inhale through your nose while making the belly hand move more, then exhale slowly while counting and imagining steady flow in and out.",{"name":115,"@type":106,"acceptedAnswer":116},"What is “Change the Channel” used for?",{"text":117,"@type":109},"It helps manage intrusive thoughts or trauma-related experiences by visualizing a TV and using a mental “remote” to switch to a preferred, calming image when escalated.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},162663,1790124862,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":35,"category_name":36,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":76,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":8,"language":135,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":136,"faqs":137,"seo_title":138,"seo_description":61,"update_tm":139,"read_time":79},962084925502,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","Coping Skills Template\nGoing through the family law process can be incredibly stressful. In addition to the past trauma you are trying to heal from, you are now navigating new systems and may be dealing with ongoing abuse tactics, in addition to your usual day-to-day demands. If you have children, you may be dealing with all of the impacts of this situation on them.\nIt is important to take care of yourself for a number of reasons. Good self-care will help you to make good choices for yourself, cope with the family law system, focus, and to take care of others effectively. Taking care of yourself is often easier said than done.\nI see him in court and here it comes: the sweaty palms, the rapid heartbeat, the twitching of my legs, and now I feel like I'm going to vomit...This was me before I was introduced to coping skills.\nAfter 4 months of developing coping techniques that worked for me, I see him again in court. Enter my coping strategy:  deep breaths and 'square breathing.'  I am also holding a folded up piece of paper. I close my eyes and see the picture that my children drew that I am now fiddling busily with my fingers.\nI am calm, much more at peace, and I no longer feel the urge to run to the bathroom. I can do this. I will do this. And I did.\nIt did not happen overnight; it takes time, practice and a commitment to self-care.\n- A domestic violence survivor\nThis handout has some examples of simple coping skills you can incorporate into your day. They can be used to ground you after an upsetting experience, to manage daily anxieties, or to help you gain a sense of calm in the midst of chaotic experiences. \u000bIf you have children, you also can teach these skills to them. Practice together and help your children to use these skills to calm themselves when upset.\nDifferent techniques work well for different people. If one is not a good fit for you, try another or try a combination of techniques. The most difficult time to try one of these exercises is when you are really stressed or anxious.\nThese techniques are most helpful if you try practicing them when you are feeling relatively good and then it will be easier to use them when you are feeling anxious. The more you practice these techniques, the easier they will become. It is like building muscle or learning to ride a bike.\nContents\n\u0013 HYPERLINK \\l \"BreathingFromTheBelly\" \u0014Breathing from the Belly\u0015\n\u0013 HYPERLINK \\l \"ChangeTheChannel\" \u0014Change the Channel\u0015\n\u0013 HYPERLINK \\l \"DailyThinkTime\" \u0014Daily Think Time\u0015\n\u0013 HYPERLINK \\l \"DistractingActivities\" \u0014Distracting Activities\u0015\n\u0013 HYPERLINK \\l \"Exercise\" \u0014Exercise\u0015\n\u0013 HYPERLINK \\l \"Grounding\" \u0014Grounding\u0015\n\u0013 HYPERLINK \\l \"GroundingUsingAnItem\" \u0014Grounding Using an Item\u0015\n\u0013 HYPERLINK \\l \"Music\" \u0014Music\u0015\n\u0013 HYPERLINK \\l \"Nutrition\" \u0014Nutrition\u0015\n\u0013 HYPERLINK \\l \"ProgressiveMuscleRelaxation\" \u0014Progressive Muscle Relaxation\u0015\n\u0013 HYPERLINK \\l \"SquareBreathing\" \u0014Square Breathing\u0015\n\u0013 HYPERLINK \\l \"StaringDownTheMonster\" \u0014Staring Down the Monster\u0015\n\u0013 HYPERLINK \\l \"ThoughtStopping\" \u0014Thought Stopping\u0015\nYou can learn about ongoing treatment options and crisis help lines by \u0013 FORMTEXT \u0014insert a link to info about local mental health treatment resources\u0015.\nBreathing from the Belly\nYou may have been told in the past to “take deep breaths” when you are upset. You may have even tried it and felt that it was not useful. Breathing is a very useful way to help bring your mood down from an escalated state, but only when it is done correctly. When we are upset, our breathing becomes quicker and more shallow, which does not provide the relaxing effect.\nTry the following type of breathing and see how it changes the way you feel in a moment.\nPut one hand on your chest and the other on your belly.\nInhale through your nose and focus on causing the hand on your belly to move more than the hand on your chest.\nTry to count slowly to 5 as you breathe.\nNow push the air out of your belly through your mouth as you exhale slowly and count to 5.\nImagine your breath as a continuous movement i","cbCaiqPik090qO5v","https://ap.wps.com/l/cbCaiqPik090qO5v","docx",227747,"English","# Coping Skills Template\n## Breathing from the Belly\n## Change the Channel\n## Daily Think Time\n## Distracting Activities\n## Exercise\n## Grounding\n## Grounding Using an Item\n## Music\n## Nutrition\n## Progressive Muscle Relaxation\n## Square Breathing\n## Staring Down the Monster\n## Thought Stopping","[{\"question\":\"Why does self-care matter during a family law process?\",\"answer\":\"Good self-care supports healthier choices, helps cope with the family law system, improves focus, and enables readers to care for others effectively.\"},{\"question\":\"How do you practice belly breathing correctly?\",\"answer\":\"Place one hand on your chest and the other on your belly, inhale through your nose while making the belly hand move more, then exhale slowly while counting and imagining steady flow in and out.\"},{\"question\":\"What is “Change the Channel” used for?\",\"answer\":\"It helps manage intrusive thoughts or trauma-related experiences by visualizing a TV and using a mental “remote” to switch to a preferred, calming image when escalated.\"}]","Coping Skills Template - Self-care Coping Skills Handout | DOCX",1788128311]