Coping Log

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A coping log is your personal journal for tackling stress and finding what really helps you turn difficult experiences into learning opportunities.  It's a tool to help you track and understand these challenges, giving you a clear way to manage them.

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What is a Coping Log?

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Think of a coping log as a personal diary for your feelings.  It's a simple, structured way to write down tough situations, how you felt, and what you did to handle them.  The goal is to see patterns and discover what strategies actually work for you.

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A log helps you:

• Spot Your Triggers: You’ll start to see patterns.  Maybe it's loud noises or being in a crowd that always makes you feel off.  When you know your triggers, you can plan for them.

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• Build Your Tool Kit: You'll try different coping skills, and the log will show you which ones actually work for you. It's like building your own personal "first aid kit" for your brain.

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• Change Your Mindset: This is a big one.  It helps you see a situation in a new light.  Instead of thinking, "I'm a failure because I can't do this," you can reframe it to, "This is hard, but I have a strategy to handle it."  This helps reframe and shift your perspective.

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How to Fill Out Your Coping Log

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Fill out these sections when a tough moment happens.  A coping log helps you break down challenging moments so you can respond better next time.  Here’s a quick guide to filling it out:

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• The Situation: What happened?  What was going on that caused you difficulty?

• My Initial Thoughts: What immediate thoughts popped into your head?  These are often automatic reactions (e.g., "I'm useless," "This is too hard").
• My Emotions: How did you feel?  And on a scale of 1(low) -10 (high), how intense was it?
• Stress Warning Signals: This is key!  What did you physically feel in your body when stress or frustration started? (e.g., tight shoulders, racing heart, headache).  Recognizing these signals early can help you act sooner. 
• Re-framed Thought (Adaptive Perspective): Now, how can you think about that situation in a more helpful, positive way? (e.g., "It's okay to struggle; I'm learning," or "I made progress by trying.")  This is where you get to be your own cheerleader.
• Coping Skill Used: What did you do to try and handle the situation? (e.g., took a walk, deep breaths, asked for help).
• How I Felt After: Did your coping skill help?  How do you feel now?  Rate the intensity of your emotions again.

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Here's an example of how it might look:

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Find a printable coping log by clicking HERE. 

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By logging your experiences, you'll gain insights into your triggers, learn to recognize your body's stress warning signals, and build a powerful toolkit of strategies that help you.  It's not about finding a perfect solution for every problem, but about learning what works for you.

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Start logging today and take an active role in shaping a more resilient and positive perspective!

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You can learn more about realistic optimism and positive thinking by clicking HERE.

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