Client resources

Top Down & Bottom Up Coping

Where to start when you're stressed. A two-minute walkthrough you can watch, pause, and replay.

This walkthrough is for current clients and doesn't replace therapy. If you're in crisis, call or text 988, or text HOME to 741741.

Book a free consultation

The handout in words

Two ways in: thoughts first, or body first

Coping skills work in two directions. Top down skills start with your thinking and let your body follow. Bottom up skills start with your body and let your thinking follow. Neither is better. The useful question is where to start right now.

Top Down

Thoughts first

Use these when you can pause and reflect. You may feel worried, stuck in a thought, overthinking, or unsure what to do.

Name the thought: "What am I telling myself right now?"

Check the facts: What do I know for sure?

Reframe: Is there another way to look at this?

Unhook from the thought: "I'm having the thought that…"

Focus on what you can control: What's actually mine here?

Choose your next helpful action: What's one small step I can take?

Return to your values: What matters to me right now?

Bottom Up

Body first

Use these when thinking feels hard. You may feel panicked, flooded, frozen, disconnected, restless, or tense.

Slow your breathing: longer exhale than inhale

Ground yourself: name 5 things you see, 4 you feel, 3 you hear, 2 you smell

Use temperature: cold water on your face, or hold something cool

Move your body: walk, stretch, shake out tension

Release tension: tighten and relax your muscles

Use your senses: music, scent, texture, warm shower

Orient to the room: look around, remind yourself where you are

Not sure where to start?

If thinking feels hard, start with your body. Once you feel more present, try a thought-based skill.

Pick one and try it. You can always switch.

Client resources

Top Down & Bottom Up Coping

Where to start when you're stressed. A two-minute walkthrough you can watch, pause, and replay.

Top Down & Bottom Up Coping

A short walkthrough of the handout

Coping skills

Top Down & Bottom Up Coping

Where to start when you're stressed

Top Down

Thoughts first

Start with your thinking, and let your body follow.

Bottom Up

Body first

Start with your body, and let your thinking follow.

Hmm… what if…?

Top Down · Thoughts first

When you can pause and reflect

You may feel worried, stuck in a thought, overthinking, or unsure what to do.

Try a thought-based skill.

Top Down · Try a skill

💭
Name the thought"What am I telling myself right now?"
🔍
Check the factsWhat do I know for sure?
🔄
ReframeIs there another way to look at this?
🎈
Unhook from the thought"I'm having the thought that…"

Top Down · Try a skill

🎯
Focus on what you can controlWhat's actually mine here?
👣
Choose your next helpful actionWhat's one small step I can take?
🧭
Return to your valuesWhat matters to me right now?

Bottom Up · Body first

When thinking feels hard

You may feel panicked, flooded, frozen, disconnected, restless, or tense.

Try a body-based skill.

Bottom Up · Try a skill

Slow your breathing

Make your exhale longer than your inhale.

Follow the circle. In as it grows, out as it shrinks.

Bottom Up · Try a skill

🌱
Ground yourselfName 5 things you see, 4 you feel, 3 you hear, 2 you smell
🧊
Use temperatureCold water on your face, or hold something cool
🚶
Move your bodyWalk, stretch, shake out tension

Bottom Up · Try a skill

✊
Release tensionTighten and relax your muscles
🎧
Use your sensesMusic, scent, texture, warm shower
🪟
Orient to the roomLook around, remind yourself where you are

Not sure where to start?

1If thinking feels hard, start with your body.

↓

2Once you feel more present, try a thought-based skill.

Pick one and try it.

You can always switch.

Jazmin Alarcon, LCSW · (909) 670-2966 In crisis? Call or text 988 · Text HOME to 741741

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Tip: tap a segment of the bar to jump to that scene. Space pauses and plays. Arrow keys move between scenes.

This walkthrough is for current clients and doesn't replace therapy. If you're in crisis, call or text 988, or text HOME to 741741.

Book a free consultation

The handout in words

Two ways in: thoughts first, or body first

Top Down

Thoughts first

Use these when you can pause and reflect. You may feel worried, stuck in a thought, overthinking, or unsure what to do.

Name the thought: "What am I telling myself right now?"

Check the facts: What do I know for sure?

Reframe: Is there another way to look at this?

Unhook from the thought: "I'm having the thought that…"

Focus on what you can control: What's actually mine here?

Choose your next helpful action: What's one small step I can take?

Return to your values: What matters to me right now?

Bottom Up

Body first

Use these when thinking feels hard. You may feel panicked, flooded, frozen, disconnected, restless, or tense.

Slow your breathing: longer exhale than inhale

Ground yourself: name 5 things you see, 4 you feel, 3 you hear, 2 you smell

Use temperature: cold water on your face, or hold something cool

Move your body: walk, stretch, shake out tension

Release tension: tighten and relax your muscles

Use your senses: music, scent, texture, warm shower

Orient to the room: look around, remind yourself where you are

Not sure where to start?

If thinking feels hard, start with your body. Once you feel more present, try a thought-based skill.

Pick one and try it. You can always switch.