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30 Days of Coping: A Daily Menu for Gentle Growth
Some days, getting through the day takes everything you’ve got. This workbook meets you right there. It offers one small, doable skill each day, so you don’t need extra motivation or a perfect routine to use it.
Licensed Professional Counselor-Supervisor Kindall Tyson created 30 Days of Coping for people who live with anxiety and depression and want practical tools they’ll actually use. Each day takes 5 to 15 minutes. There’s also a 2-minute version for days when your energy is low.
Inside, you’ll practice:
Self-compassion: speaking to yourself with the kindness you give the people you love
Behavioral activation: taking small, meaningful steps before motivation shows up
Time outside: daylight, fresh air, and grounding in the natural world
Cognitive reframing: catching automatic negative thoughts and finding a more balanced view
Nervous system regulation: breathwork, movement, and sound to help your body move from alarm toward calm
What’s included:
30 daily skills, each with a guided reflection question and space to write
A focus-area guide explaining what each type of skill builds
2-minute low-energy options for hard days
A Day 30 activity to build your own personal coping plan
A printable, beautifully designed format (11 pages, US Letter)
This is for you if:
You want structure without pressure
You’re in therapy and want practice between sessions, or you’re building skills on your own
You’re tired of self-help that feels like one more thing you’re failing at
This is a menu, not a mandate. Skip a day, repeat a favorite, and go at your own pace. Every small step counts.
This workbook is educational and supports, but does not replace, professional mental health care. If you’re in crisis, call or text 988.
30 Days of Coping: A Daily Menu for Gentle Growth
Some days, getting through the day takes everything you’ve got. This workbook meets you right there. It offers one small, doable skill each day, so you don’t need extra motivation or a perfect routine to use it.
Licensed Professional Counselor-Supervisor Kindall Tyson created 30 Days of Coping for people who live with anxiety and depression and want practical tools they’ll actually use. Each day takes 5 to 15 minutes. There’s also a 2-minute version for days when your energy is low.
Inside, you’ll practice:
Self-compassion: speaking to yourself with the kindness you give the people you love
Behavioral activation: taking small, meaningful steps before motivation shows up
Time outside: daylight, fresh air, and grounding in the natural world
Cognitive reframing: catching automatic negative thoughts and finding a more balanced view
Nervous system regulation: breathwork, movement, and sound to help your body move from alarm toward calm
What’s included:
30 daily skills, each with a guided reflection question and space to write
A focus-area guide explaining what each type of skill builds
2-minute low-energy options for hard days
A Day 30 activity to build your own personal coping plan
A printable, beautifully designed format (11 pages, US Letter)
This is for you if:
You want structure without pressure
You’re in therapy and want practice between sessions, or you’re building skills on your own
You’re tired of self-help that feels like one more thing you’re failing at
This is a menu, not a mandate. Skip a day, repeat a favorite, and go at your own pace. Every small step counts.
This workbook is educational and supports, but does not replace, professional mental health care. If you’re in crisis, call or text 988.