Create your own coping card

A coping card is a tool developed by experts in Sunnybrook's Department of Psychiatry to help patients create an action plan to cope with periods of emotional distress that includes ways to manage emotions as well as providing an individual’s support contact numbers and crisis resources.

A coping card can be used in times of increased anxiety or emotional distress to help patients manage using a variety of potential coping strategies. It can also be a helpful reminder that the individual is not alone and that help is available.

The coping card is an intervention that helps patients and their health providers develop a comprehensive action plan. It is especially useful for suicidal crises because people who are suicidal often think there are no other options, and the coping card can help remind them of the many steps that can be taken to address how they’re feeling to help them cope and be resilient when they experience distress.

Sunnybrook’s coping card is also available for download in 10 different languages.

It is helpful for patients to complete the questions on the coping card with their mental health-care teams when an individual is not in crisis or is experiencing a time of wellness.

Filling in the coping card during this time can help a patient provide detailed answers about their triggers, symptoms, ways to lower distress, a reminder of the meaningful aspects of an individual’s life, as well as the trusted family and friends who they can reach out to and contact for support.

The coping card can be taken anywhere. It is available digitally or can be printed out. Individuals can carry the card with them so that when a difficult and stressful event happens, it can be quickly referred to with the plan, strategies, and supports already in place to help.

It may take practice to remember and get used to referring to the coping card.

It can be helpful for the patient, their health-care teams, and caregivers to know about the coping card. The patient must provide consent to share their coping card with others.

Family, friends and supporters who are aware of the coping card details can help support their loved one in crisis by going through the various strategies prepared in the coping card.

The coping card is available for download on the Sunnybrook Department of Psychiatry’s website and is available in 10 different languages.

• English
• Português do Brasil - Brazilian Portuguese
• 简体中文 - Chinese (Simplified)
• 繁體中文 - Chinese (Traditional)
• Français - French
• Italiano - Italian
• 한국어 - Korean
• Русский - Russian
• Español - Spanish
• தமிழ் - Tamil

Feelings of anxiety, worry or stress can be overwhelming, and in the moment, it can be difficult to know what to do. When people experience emotional crises, they don’t often have an action plan for how to deal with how they are feeling.

The coping card is a simple way to prepare for these times and it can be available on your device or printed out to refer to quickly. It can also be used when a person is feeling alone as a reminder of healthy coping techniques, the people who can support them, as well as emergency resources that are available.