Free tool
Skills for the hard moments — on one card.
Pick what you're dealing with and how strong it feels right now — get a small, printable card of coping skills to keep where you'll find it. Free and private: nothing you choose here is saved or sent anywhere.
Why match the skill to the moment
Coping skills aren't interchangeable: the ones that need clear thinking stop being usable when distress is high, and reaching for them anyway teaches exactly the wrong lesson — that skills don't work for you. This card matches its suggestions to how flooded you are, leading with body-first and grounding skills when thinking is hard. Practice them before you need them.
1 · What are you dealing with?
2 · How strong is it right now?
This tool offers general guidance only and is not medical advice or a diagnosis. If you're in crisis: Call or text 988.
Want support that goes further?
Tools help between visits — they don't replace care. Northwest Psychiatry offers telepsychiatry across Maine, with insurance accepted through Headway.