Feelings & Coping Plan
Help teens understand their emotions and create personalised coping strategies for better mental wellbeing.
Create Your Feelings & Coping Plan
This tool helps you understand your emotions and create personalised strategies for managing difficult feelings. Fill in each section with things that are specific to you. When finished, download your "My Calm Down Plan" to share with family and school staff.
Personal Information
What Makes Me Anxious
Think about situations, people, places, or thoughts that make you feel worried, stressed, or uncomfortable.
Things That Help Me Calm Down
List strategies, techniques, or actions that help you feel more relaxed and peaceful when you're upset.
People I Can Talk To When Upset
Include family members, friends, teachers, counsellors, or other trusted adults who listen and support you.
Favourite Activities That Help
Things you enjoy doing that make you feel better - hobbies, sports, creative activities, or relaxing pastimes.
Warning Signs I'm Getting Upset
How can you tell when you're starting to feel overwhelmed? Physical feelings, thoughts, or behaviours that are early warning signs.
Emergency Contacts
Important people to contact if you need immediate help or are in crisis. Include phone numbers if comfortable.
Remember
Your feelings are completely normal and valid. Everyone experiences difficult emotions sometimes. This plan is here to help you, and the adults in your life want to support you. Don't hesitate to reach out for help when you need it - that's what the trusted people in your life are there for.