Making a personal coping toolkit

A personal coping toolkit is a set of go-to strategies ready to use when stress or difficult emotions hit.

2 min read · Awareness resource · Reviewed 2026-09-15

When emotions run high, it's hard to think clearly about what might help. Having a personal coping toolkit ready in advance means you don't have to figure it out in the moment - you just reach for what already works for you.

What it is

A coping toolkit is a personalised collection of strategies, reminders and resources you can turn to when you're stressed, anxious, low or overwhelmed. It might include breathing techniques, a playlist, a list of people to call, comforting objects, grounding exercises or written reminders of what has helped before. The value of a toolkit is that it's prepared ahead of time, when you're calm and thinking clearly, so it's easy to access when you're not.

Signs a toolkit could help you

You often feel unsure what to do when stress or difficult emotions hit.
You default to unhelpful habits (avoidance, overworking, substance use) under pressure.
Past coping strategies that worked are forgotten in the moment.
You'd like to feel more prepared for tough days.
You support others and want a plan you can also point them toward.

What helps

Reflect on what's helped before - think back to a hard time and what actually eased it, even a little.
Include a mix: something physical (a walk, stretching), something calming (breathing, music), something connecting (a person to call), and something grounding (an object, a scent, a phrase).
Write it down or save it somewhere accessible - a note on your phone, a card in your bag, a list on your fridge.
Add practical contacts: your EAP number, a trusted friend, a healthcare provider.
Test your toolkit on smaller stressors so you know what genuinely helps before you need it for something bigger.
Review and update it over time - what helps can change as your life does.
Share your toolkit idea with someone close to you, so they know how to support you too.

When to reach out for help

If your usual coping strategies stop working, if distress feels unmanageable, or if you're having thoughts of harming yourself, please reach out for professional support without delay.

Getting help in South Africa

Cleared Mind's EAP counsellors can help you build and refine a coping toolkit suited to you. The SADAG Mental Health Line, 011 234 4837, is available for further support.

If you or someone else is in immediate danger, reach out now. SADAG Suicide Crisis Helpline (24h): 0800 567 567 or SMS 31393. SAPS 10111, ambulance 10177, GBV Command Centre 0800 428 428.