She Rocks the Spectrum

Coping Cards

In the middle of a hard moment, you can't sit down and work through a whole worksheet. Coping cards are the shortcut: short, pre-written lines you've already decided you believe, ready to reach for. Think of them as scripts for your future self.

Build your cards

Pair the hot thought or feeling with the truer, kinder line you've found in your other work.

My coping cards

1

• When I think / feel…: ____________________
• I'll remember…: ____________________

2

• When I think / feel…: ____________________
• I'll remember…: ____________________

3

• When I think / feel…: ____________________
• I'll remember…: ____________________

4

• When I think / feel…: ____________________
• I'll remember…: ____________________

5

• When I think / feel…: ____________________
• I'll remember…: ____________________

Example: When I think 'everyone's annoyed at me' → I'll remember: that's mind-reading. I have no actual message saying that.

Make them reachable

Where I'll keep these so I find them when I need them (phone note, lock screen, wallet, mirror)

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Short and yours: The best card is one short line, in your own words, that you actually believe. Skip anything that sounds like a poster — it won't land when you're upset.