Coping Skills, Sorted: Ages 13 to 17

Different stress, different tools.

Different kinds of stress hit differently, so one coping skill won’t cover everything. This one-page sheet helps teens figure out what’s actually happening in their body or mind, then match it with a tool that fits. No toxic positivity, just tools that respect a teen nervous system.

What’s inside

• Numb, flat or checked out (“running on empty, not lazy”): sensory reset, micro-break, one good moment.
• Racing thoughts, can’t switch off (your nervous system is still on high alert): physiological sigh, brain dump, shake it out.
• On edge, irritable or like nobody gets it (this needs connection, not just willpower): values check, trusted text, get outside.
• Overloaded, too much on your plate (the fix is structure, not trying harder): load check, ask for an extension or help (with a nod to DEAR MAN), and a hard stop for the day.
• A quick picker: right after a fight, Sunday dread, thoughts on repeat at night, and feeling disconnected from everyone.
• A safety reminder: coping skills aren’t meant to carry everything alone, plus 988 for anyone having thoughts of hurting themselves.

Who it’s for: teens ages 13 to 17, plus the therapists, school counselors and parents who support them.

Both versions share

• Ways to use it: star favorites together in session to build a personal coping plan; use the quick picker for after-school crashes, test nights and sleepless worry; post it in a counseling office, classroom or bedroom; or pair it with the Grounding, Take Two sheet for the same age.
• Why it’s different: tools are matched to the state you’re actually in, not one generic list. Both versions reframe common struggles without blame (“not lazy,” “structure, not trying harder”) and include movement, sensory and connection options that work well for neurodivergent kids and teens.
• What you get: a one-page printable PDF, US Letter, available as an instant download. Single-clinician license included.
• Pairs well with: Grounding, Take Two (same age), Whole-Body Feelings Wheel (same age) and My Regulation Toolkit. Add DEAR MAN One-Sheet for teens.

All three coping sheets (6 to 9, 10 to 12 and 13 to 17) would make a strong all-ages bundle for school counselors. The three Grounding, Take Two sheets are next if you want to keep going.