Coping Between Therapy Sessions: How to Create a Coping Box for Stress & Anxiety

Therapy is a powerful space for growth, healing, and self-discovery. But let’s be real, life doesn’t press pause in between sessions. Stress, anxiety, and those “everything feels too much” moments can show up at any time. That’s why it’s important to have tools you can lean on when you’re not in the therapy room.

One of my favorite recommendations? A coping box: a personalized, tangible reminder that you already have what you need to care for yourself.

What Is a Coping Box?

A coping box is a container filled with items that comfort, ground, or inspire you when you’re struggling. Think of it as your emotional first-aid kit. Instead of scrambling for ways to cope when your feelings are overwhelming, you can reach for your box and instantly connect with tools that support you.

Why a Coping Box Works

• Grounding: Having physical objects to hold, smell, or see can bring you back to the present.

• Preparedness: When emotions run high, it’s harder to think clearly. A coping box removes the guesswork by having everything ready.

• Personalized healing: Your box reflects you; your culture, spirituality, creativity, and the practices that actually work for your nervous system.

What to Put in Your Coping Box

Here are some ideas to get you started. Mix and match based on your personality and needs:

• For the senses:

  • Lavender oil, peppermint gum, or incense sticks for calming scents.

  • A soft scarf, stress ball, or textured object to ground through touch.

  • A playlist or printed list of songs that uplift you.

• For grounding and soothing:

  • A small journal and pen for a quick brain dump.

  • An affirmation card deck or sticky notes with encouraging words.

  • Photos of loved ones, ancestors, or spiritual figures who remind you of your strength.

• For expression:

  • Coloring pages, markers, or clay to channel emotions through creativity.

  • A letter you’ve written to your future self, reminding you that you can get through hard times.

• For comfort:

  • Herbal tea packets.

  • A cozy pair of socks.

  • Scripture, mantras, or quotes that ground you in faith and hope.

How to Use Your Coping Box

1. Notice the signs. When you feel anxiety rising or your mood dipping, pause.

2. Reach for your box. Don’t overthink, just open it.

3. Engage your senses. Hold, smell, write, or move with the items. Let them interrupt the spiral.

4. Reflect. When you’re calmer, jot down how it helped. Over time, you’ll notice which tools are most effective for you.

Final Thoughts

Healing isn’t just about what happens in session; it’s about how you care for yourself every single day. A coping box is one small but powerful way to remind yourself that you are resourceful, resilient, and worthy of peace.

So, grab a box, basket, or bag today, and start filling it with pieces of comfort and strength. When the tough moments come, you’ll already be prepared to meet them with compassion.

If you’d like more personalized strategies for coping between sessions, book a consultation with a culturally attuned, trauma-informed therapist at Odile Psychotherapy Service. Together, we’ll help you build the tools to not just survive, but thrive.