| Sleep, Before stressful events, Any anxiety |
| Breathing |
| Structured breathing: inhale 4, hold 4, exhale 4, hold 4 |
| Easy |
| Activates parasympathetic nervous system, slows heart rate |
| 'Steady, deep breathing is what does it for me.' 'Works like magic - HR from 130s to 80s in 10 minutes.' |
| Repeat 4+ cycles, Hold for 4 counts, Exhale for 4 counts, Inhale for 4 counts |
| COPE004 |
| panic_attack |
| Cold Water/Ice | Immediate relief needed, Racing heart, Acute panic | Physiological | Apply cold to face or hold ice to activate dive reflex | Easy | Activates parasympathetic nervous system via dive reflex | 'Cold water on my face is my first line of defense.' 'Shocks me out of panic attacks.' 'Works wonderfully.' | Hold for 30+ seconds, OR press cold water to wrists, OR hold ice cubes in hands, Splash cold water on face | COPE003 | panic_attack |
| DARE Response | Breaking the fear cycle, Anticipatory anxiety, Panic attacks | Acceptance-based | Accept and lean into panic rather than fighting it | Moderate | Reduces fear of fear, breaks avoidance cycle | 'Accept it and surrender the need to control your body.' 'Become comfortable with being uncomfortable.' 'DARE method helped me.' | Engage - Return attention to activity, Run toward - Demand more anxiety (paradoxical), Allow - Don't fight the sensations, Defuse - 'So what?' 'Whatever' | COPE002 | panic_attack |
| Legs Up the Wall | Physiological | Lie on back with legs extended up wall | Easy | Activates parasympathetic system, shifts blood flow | 'Put my legs on the wall and focus on breathing. Works every single time!' | Stay 5-10 minutes, Focus on breathing, Arms relaxed at sides, Extend legs up the wall, Lie on back near wall | COPE006 | panic_attack |
| Morning Routine Anchoring | Sleep issues, Anxiety, Depression | Lifestyle | Consistent morning routine to stabilize mood and provide structure | Moderate | Circadian rhythm regulation, sense of accomplishment | 'Fixed wake up time - do this every day without fail.' 'Light box in morning helps.' | Eat protein within 1-2 hours, Delay phone/news check, Some movement (walk, stretch), Hydrate immediately, Get bright light exposure (sunlight or light box), Wake at same time daily (weekends too) | DAILY004 | daily_management |
| Physiological Sigh | Before speaking/presenting, Quick calm | Breathing | Double inhale through nose, long exhale through mouth | Easy | Rapidly activates parasympathetic system, offloads CO2 | Repeat 1-3 times, Long, slow exhale through mouth, Take a second, smaller inhale on top (to fully expand lungs), Inhale through nose | COPE005 | panic_attack |
| Thought Records | GAD, Negative thinking patterns, Rumination | Cognitive | Written exercise to identify and challenge negative thoughts | Moderate | Builds awareness of cognitive distortions, practices reframing | 'CBT exercises from Feeling Good helped most.' 'Homework from therapist - actually works if you do it.' | Re-rate emotion, Generate alternative thought, Identify cognitive distortion, Identify emotion and intensity (0-100), Record automatic thought, Identify the situation | DAILY001 | daily_management |
| Worry Time | Sleep-disrupting thoughts, Excessive worrying, GAD | Cognitive | Schedule a specific time to worry, postpone worries outside that time | Easy | Contains rumination, builds sense of control | When time is up, stop, During worry time, review list and problem-solve, Tell yourself 'I'll worry about this at worry time', When worry arises outside this time, write it down, Set a daily 15-30 min 'worry time' (not before bed) | DAILY002 | daily_management |
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