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Sensory Coping Skills

A practice card

Using a strong, sudden sensation, cold, taste, texture, sound, to bring a flooded feeling down a notch.

When

When a feeling has gotten big and fast, and you need something immediate, not a long practice.

Try one now

1 cold water on your hands

1 something sour or minty

1 a textured object to grip

1 a clap or a bell

Pick whichever is on hand. One is enough.

Why it works

A strong, sudden sensation tends to pull attention sharply into the body, which can compete with a racing mind or a flooded nervous system. This doesn't remove the feeling — it's a way of taking the edge off it long enough to think again.

One sharp sensation, on purpose.

This isn't a fix for what's underneath, only a way to lower intensity enough to cope with it.

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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