Welcome to Healing Pineapple Therapy, PLLC
Quick Coping Skills
If you found your way here after meeting me at a local event and scanning the QR code on your prize—welcome! It was a pleasure connecting with you, and I’m glad our paths have crossed again. If you found this page while exploring the Healing Pineapple Therapy website, welcome to you, too! I hope you find something helpful here and that we have an opportunity to connect further.
These quick coping skills are designed to be easy, practical tools you can use on the go or whenever you need a moment to reset. I’ve divided them into two categories: Self-Soothe skills are tools you can use in the moment to help calm, ground, or regulate yourself when you’re feeling stressed or overwhelmed. Self-Care skills focus on intentionally caring for your emotional and mental well-being and building habits that support you over time.
Sometimes you need to get through the moment. Sometimes you need to make space to care for yourself. Both matter.
Self Soothe: Sour Candy/Ground through your senses
When anxiety or overwhelm has your thoughts racing, a strong sour flavor can help bring your attention back to the present moment. Pop a sour candy in your mouth and really notice the taste, texture, and sensations it creates. Take a slow breath and focus on what you are experiencing right now rather than where your thoughts are taking you. This is a self-soothing tool because it uses your senses to help ground and redirect you during moments of stress or anxiety.
Self Soothe: Stress Ball/ Squeeze & Release
Stress doesn't just live in our thoughts—we often carry it in our bodies, too. When you're feeling tense, frustrated, restless, or overwhelmed, slowly squeeze your stress ball as you breathe in, then release your grip as you slowly breathe out. Repeat several times while noticing the difference between tension and relaxation in your hand. This is a self-soothing skill because it gives your body a physical outlet for tension while helping bring your attention back to the present.
Self Soothe: Bubble Blowing/Deep Breathing
Sometimes we need a little reminder to slow down our breathing, and bubbles make it fun and simple. Take a comfortable breath in through your nose, then slowly and gently breathe out through the bubble wand. Try creating a long, steady stream of bubbles—the slower your exhale, the better! This is a self-soothing skill because a slow, controlled exhale can help settle your body's stress response when you're feeling anxious, tense, or overwhelmed.
Self Soothe: Tea/Sip, Notice & Slow Down
Turn your cup of tea into a few intentional minutes of calm. Choose a caffeine-free tea such as chamomile, lavender, lemon balm, peppermint, or rooibos, and slow down enough to notice the warmth of the mug, the aroma, the taste, and the sensation of each sip. Put your phone aside if you can and pair your tea with a few slow breaths. Tea becomes a self-soothing tool when you use the experience to engage your senses, slow your pace, and create a calming pause in your day.
Self Care: Journal/Giving Space to Your Thoughts
You don't have to fill pages for journaling to be helpful. Take a few minutes to write down what you're feeling, what's taking up space in your mind, or what you need today. Try starting with: What am I feeling? What is within my control? What do I need right now? Journaling is self-care because it creates intentional space to check in with yourself, process emotions, notice patterns, and better understand your own needs.
Self Care: Intentional Rest
Self-care doesn't have to be elaborate or time-consuming. Put on your eye mask/face mask and intentionally give yourself a few minutes to stop doing and simply be. Step away from your phone, close your eyes, listen to music, take a few slow breaths, or just enjoy the quiet. This is self-care because you're intentionally setting aside time to rest, recharge, and remind yourself that caring for your own needs deserves a place on your to-do list, too.
Self Care: Mindfulness Sticker/Mindful Awareness
Place your mindfulness sticker somewhere you'll see it regularly—on your water bottle, notebook, mirror, computer, or another everyday spot—and let it become your reminder to pause. When you notice it, take one slow breath and check in: What am I feeling? What am I thinking? What do I notice around me? What do I need? Mindfulness is self-care because regularly checking in with yourself helps you become more aware of your emotions, needs, and patterns instead of always moving through the day on autopilot.
Self Care: Temp. Tattoo/Sticker/Positive Self Talk
Put your pineapple tattoo or sticker somewhere you'll notice it and use it as a visual reminder to speak to yourself with the same kindness and encouragement you would offer someone you care about. When you see it, pause and choose a positive message: I can do hard things. My needs matter, too. One step at a time. Growth takes time. Be sweet to yourself. Positive self-talk is self-care because the way we speak to ourselves matters—and practicing self-compassion is one way we can intentionally care for our emotional well-being.
Stand tall. Be sweet to yourself. 🍍
Need More Support?
Coping skills can be helpful, but sometimes we need more than coping skills alone. Therapy can provide a space to better understand what you're experiencing, develop tools that fit your needs, and feel supported through life's transitions and challenges.
This information is provided for educational purposes and is not a substitute for individualized mental health or medical care.
