Resource Hub
Video Guides
Short, calming walkthroughs of the coping skills and clinician workflows inside CopeSwipe. Watch, then practice with an interactive card.
These short video guides walk through the coping skills inside CopeSwipe, including box breathing for panic, urge surfing for strong impulses, and behavioral activation for low mood. Each one is a quick, evidence-based skill you can watch in about a minute, then practice with an interactive card. The guides are free for clients and an easy way for clinicians to reinforce skills between sessions.
Learn 5-4-3-2-1 Grounding
Need a fast way out of your own head? When anxious thoughts start spiraling, the instinct is often to think your way back to calm, reasoning with the worry, replaying the situation, trying to argue the feeling down. But when your body is in an activated, fight-or-flight state, logic is usually the hardest thing to access. Trying to out-think a spiral tends to keep you in it. Try 5-4-3-2-1 Grounding instead. It is a sensory grounding technique: naming things you can see, touch, hear, smell, and taste redirects your attention away from the internal spiral and onto concrete, present-moment input. That shift out of threat-focused thinking can help quiet a fight-or-flight response and bring your prefrontal cortex, the part of your brain responsible for reasoned, deliberate thinking, back online. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Try 5-4-3-2-1 GroundingThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Learn the Butterfly Hug
Need a quick, physical way to calm your nervous system? When emotional stress spikes, logic alone cannot always settle your body. The Butterfly Hug is a somatic grounding technique that uses gentle bilateral stimulation to signal safety directly to your nervous system.
Try the Butterfly HugThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Learn how cold can help with panic
Panic attacks are intensely physical, and they need a physical reset. In full panic your prefrontal cortex is offline, so thinking tools do not work and you cannot think your way out of it. Press an ice cube, a cold can, or a wet towel against your face for 30 seconds. Sudden cold on the face activates the mammalian dive reflex, a physiological response that forces your heart rate down and puts the brakes on your nervous system.
Quick safety note: Please skip this exercise and consult a doctor if you have a heart condition or a seizure disorder, and never practice this in a body of water.
Try the Ice DiveThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Learn about Gratitude Journaling
Gratitude journaling is not toxic positivity. The brain clings to negative experiences by default, an evolutionary survival mechanism called the negativity bias, so noticing the good things takes deliberate training. This is an evidence-informed practice, and the secret is specificity. Instead of a broad statement like "I am thankful for my home," name the micro-moment: "I am thankful for the five minutes of quiet I got while drinking my tea." Documenting highly specific positive moments leverages neuroplasticity, training your brain to scan for positive inputs rather than only threats.
Try Gratitude JournalingThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Leaves on a Stream
A short guided exercise. Picture each thought as a leaf on a stream and let it float by, practicing noticing your thoughts without getting swept up in them.
Try Leaves on a StreamThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
The 15 Minute Reset for sleep
Can't sleep? Don't force it. This CBT-I stimulus control technique teaches you to get up after 15 minutes, do a low-stimulation activity in dim light, and return to bed only when your eyes feel heavy.
Learn the 15-Minute Reset, a clinician-powered strategy based on stimulus control. Break the cycle of tossing and turning, and train your brain to associate your bed with sleep instead of stress.
Try the 15 Minute ResetThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Learn about Behavioral Activation
When a low mood sets in, the instinct is often to pull back, conserve energy, and wait to feel better before doing anything. We use Behavioral Activation to flip that script.
Try Behavioral ActivationThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Learn Urge Surfing
Have you ever had an impulse, an emotion, or an urge to act that was so strong it felt like there was nothing you could do but give in? Whether it's the urge to text an ex, snap at a coworker, or fall back into an old habit pattern, we often feel like our only options are to fight the feeling with everything we have or completely surrender to it.
Try Urge SurfingThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Learn Box Breathing
When panic spikes, your breathing gets shallow, sending a fight or flight danger signal to your brain. Box Breathing reverses that. This equal-ratio breathing technique, inhale for 4, hold for 4, exhale for 4, hold for 4, acts as a physiological reset. It regulates your autonomic nervous system and forces your body back into a calm state. It is so effective that Navy SEALs use it in high-stress combat situations.
Try Box BreathingThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.
Learn about Progressive Muscle Relaxation
Licensed Professional Counselor Joy demonstrates Progressive Muscle Relaxation (PMR), an evidence-based tool to release physical anxiety and muscle tension. Practiced by therapists serving clients in Philadelphia and Yardley, PA.
Try Progressive Muscle RelaxationThe content shared here is for educational and psychoeducational purposes only. It is not medical or therapeutic advice, nor is it a replacement for professional therapy, diagnosis, or treatment with a qualified healthcare provider. If you are experiencing a mental health emergency, please contact your local crisis line or dial 988 immediately.