Back-to-School Coping Toolbox

The new school year is coming fast. Along with fresh notebooks and schedules, it’s also a good time to prepare emotionally.

That’s why this week is all about helping teens create a coping toolbox, a simple, personalized collection of strategies they can turn to when things get tough.

🧠 What’s a Coping Toolbox?

A coping toolbox is a list of tools, habits, or small actions that help manage stress, boost mood, and keep things in perspective. It doesn’t have to be fancy. It just needs to be realistic!

🛠️ How to Build One

Here are a few ideas to help teens get started:

🎧 Create a Feel-Good Playlist

Music is a powerful mood booster. Have your teen make a playlist of songs that help them calm down, focus, or feel empowered.

📓 Keep a Journal or Notes App Handy

Journaling gives teens a private space to vent, reflect, or track their emotions. Even writing a few sentences can help process a rough day.

🚶Move It Out

Encourage movement when stress hits: a walk, bike ride, stretch, or dancing to a favorite song. Physical activity helps reset the brain and body.

📱 Save Encouraging Messages

Collect kind texts, affirmations, or quotes in a folder or pinned note. Reading positive words from people they trust can be grounding.

💬 Have a Go-To Support Contact

Make sure they know who they can text or talk to when they need help.

🎨 Include Something Creative

Drawing, doodling, crafting, or building something can offer an expressive outlet that brings a sense of calm and control.

💡 Make It Visible

Whether it’s written on paper, saved in a phone, or turned into a small DIY kit, the key is making sure your teen knows it’s there. It’s not about avoiding hard days, but being ready for them.

Building a coping toolbox gives teens a sense of agency, lowers risk for unhealthy coping like substance use, and strengthens emotional resilience.

Check out our website for more coping toolkits and resilience resources: www.standupaj.org/youthtoolkit