This A–Z CBT Coping Skills Poster for Adults is a free, printable mental health resource offering 26 practical coping techniques, one for each letter of the alphabet. Based on Cognitive Behavioural Therapy (CBT) principles, the poster provides real-life examples and easy-to-follow strategies to help adults and young people manage anxiety, reduce overthinking, and build emotional resilience.
Whether used in therapy, self-help, or wellbeing support settings, this resource gives people the tools to calm their minds, reframe unhelpful thoughts, and respond to difficult emotions with more awareness and control.
Each coping skill includes:
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A common anxious or negative thought (e.g. “I can’t cope”)
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A practical CBT-based response (e.g. “I will start by focusing on one small task”)
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Encouraging reframes that promote realistic thinking, self-compassion, and values-based action
Examples include:
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A – Ask: “Is this 100% true?”
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B – Breathe slowly and deeply
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C – Check the evidence
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D – Do the opposite
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G – Ground yourself with your senses
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P – Pause before reacting
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W – Write it out
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Z – Zero in on what matters
This CBT resource is ideal for:
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Adults and teens struggling with anxiety, negative thinking, or low mood
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Therapists, mental health professionals, and wellbeing practitioners
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Support workers, educators, and social workers offering emotional support
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Individuals, carers, and families looking for practical coping tools
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Use in CBT sessions, recovery programmes, peer support, and everyday self-care
This visually engaging poster is easy to print and use in therapy rooms, classrooms, support groups, or at home. It encourages thoughtful reflection and provides an accessible introduction to CBT skills for managing thoughts, feelings, and behaviour.
Whether you are helping yourself or supporting others, this CBT coping skills poster for adults is a powerful tool for emotional wellbeing.
