Interactive option
Guided breathing
Breathe in4Let the breath arrive comfortably.
Round 1 of 5
Start here
What do you need right now?
No perfect answer needed. Choose the one that feels closest.
A private check-in
How are you arriving?
There is no “good” score. This simply helps you choose support that fits your capacity.
A three-step gentle session
Want me to guide you?
Based on your check-in, this keeps things very small and rest-friendly. You can skip or stop at any time.
✦
Your next step can be small.
Three simple prompts, shown one at a time. Nothing is sent or shared.
Coping tools
Choose what feels doable
You can stop at any time. Even reading a tool counts.
Come back to the room
5–4–3–2–1 grounding
Notice each thing slowly. Skip any sense that does not feel available.
Low-energy care
Pick just one. You do not need to build momentum.
Distress tolerance
Lower the intensity without needing to solve the cause.
Cool the intensity+
Hold a cool cloth to your face or rinse your hands with cool water. Notice the temperature.
Name the next 10 minutes+
Say: “I only have to get through the next 10 minutes.” Choose a safe place to wait.
Release energy safely+
Press your feet into the floor, push your palms together, then slowly release.
Self-compassion
Borrow these words when your own are hard to find.
“This is a hard moment. I am allowed to need support.”
“I do not have to earn rest by finishing everything.”
“My capacity today is information, not a moral failure.”
“What would feel 5% more supportive right now?”
“I can grieve what I hoped today would be.”
The complete coping-skills workbook
Find the kind of support you need
Search, filter, save favorites, or let the site guide you one step at a time. Nothing is sent anywhere; favorites are only remembered when you choose device-only saving.
☼
Depression
Tools for depression
Create small moments of movement, meaning, and connection without forcing positivity.
Three Good ThingsDepression can hide small moments of comfort. This gently widens attention.+
Depression · try it gently
If nothing felt good, “I’m here” or a neutral moment counts.
Silver Linings ReflectionExplore meaning only when it feels supportive—never to minimize pain.+
Depression · try it gently
After trauma, you never have to search for a silver lining.
MindfulnessBring attention out of the past or future and into this moment.+
Depression · try it gently
If breath feels unsafe, use sound or an object instead.
Behavioral ActivationA tiny action can interrupt the low-motivation cycle.+
Depression · try it gently
Stretch once, send one message, clear one spot, or brush your teeth.
Social SupportQuiet or practical connection can help the nervous system regulate.+
Depression · try it gently
Build a New HabitSmall routines add predictability without demanding perfection.+
Depression · try it gently
Task-Time Reality CheckAnxiety, depression, and ADHD can make tasks feel much longer than they are.+
Depression · try it gently
Interactive worksheet
Task-Time Reality Check
Make a prediction, then time one small task. The difference is information—not a score.
Actual time00:00
Cleaning when overwhelmed
Your home is not a report card.
Mess can be a sign that you have been surviving. The goal is not a perfect room—it is making one small part of your day easier.
A real timer, with permission to stop
03:00
Choose one tiny step
Added steps will appear in your coping plan below.
My gentle coping plan
Keep what helps close by
Choose a few ideas for difficult moments. Nothing is sent anywhere. Saving on this device is always optional.
Saved to my plan
Activities you add from the workbook will appear here.
No tools saved yet. Choose “Add to my plan” on any workbook activity.
Things I can try
Choose only what feels useful. You do not need to fill every part of this plan.
My gentle coping plan
How I am feeling
My mood feels in the middle (3/5). My energy is very low (2/5).
Things I can try
No steps selected yet.
If I need immediate help
Call or text 988 in the U.S. and its territories, or visit 988lifeline.org/chat. If I may hurt myself or someone else, I will seek immediate support and stay with someone safe if possible.
Privacy, review, and resources
Know what happens with your answers
You deserve clear information before typing anything personal.
Nothing is submitted
Your check-ins, reflections, coping-plan answers, and timer activity are not sent to Sparkle of Hope or another person.
Saving is optional
Your answers are remembered in this browser only when you select “Remember my plan and favorites on this device.” Avoid saving on a shared or public device.
You control removal
Use “Clear my saved choices” to remove the information this site saved in this browser. Downloaded or printed copies must be deleted or destroyed separately.
Clinical review status
The source workbook has been reviewed by a therapist. The interactive timing, adaptations, and final website experience will receive an additional therapist review before public launch.
Continue with Sparkle
Support beyond this page
The printable workbook download will be added after the final therapist review so visitors receive the finished version—not the rough review draft.
Janae BanksFounder, Sparkle of Hope Cleaning Foundation
Before you go
A letter from Janae
Hi friend,
If you are reading this, I want you to know something: I am proud of you.
Not for finishing every page. Not for being strong. Not for pushing through. I am proud of you simply for being here.
I created Sparkle of Hope because I know what it feels like when life gets so heavy that even the smallest things become mountains. I know how hard it is to move, think, breathe, clean, ask for help, or believe in yourself when your mind is fighting you.
This workbook grew from my own journey—the coping skills I learned, the worksheets I completed while receiving psychiatric care, the moments when I did not think I would make it, and the tiny sparks of hope that kept me going.
You do not have to earn care.
Your worth has never depended on your productivity, your energy, the state of your home, or your ability to hold everything together.
Whether you use this workbook once or a thousand times, whether you join Sparkle Together Sundays or quietly read along, whether you clean one corner or simply pause for one breath—every step counts.
Tiny steps count. Hope can start small. You are not alone.
You are still here. And that matters more than anything.
With so much love,
Janae Banks
Founder, Sparkle of Hope Cleaning Foundation
!
Immediate support
If you may hurt yourself or someone else, please reach out now.
You deserve real-time support from a trained person. Stay with someone safe if you can, and move away from anything you could use to hurt yourself.
Call or text 988 U.S. & territoriesChat with the 988 Lifeline ↗Find support outside the U.S. ↗
In immediate danger, call your local emergency number or go to the nearest emergency department.