Coping Strategy Cards

Coping Strategy cards are a practical tool designed to help adults identify emotions, discover coping strategies, and practice grounding techniques. These visual cards provide quick, accessible support for both daily check-ins and crisis moments, offering a tangible way to navigate emotional challenges.

Each card presents a different approach—whether it’s recognizing an emotion, engaging in a grounding exercise, or selecting a coping strategy that fits the moment.

Adult Cards PDF

Children Cards PDF

Internal Family Systemss

Understanding Internal Family Systems (IFS)

Internal Family Systems (IFS) is a therapeutic approach that helps individuals understand the different "parts" within themselves—like the inner critic, protector, or wounded child. By recognizing and working with these parts, you can develop greater self-awareness, emotional balance, and inner healing.

Below, you'll find IFS cards designed to help identify and connect with your internal parts. These visual tools can support self-reflection, making it easier to explore emotions, patterns, and the roles each part plays in your life.

How to Use IFS Cards for Self-Reflection & Healing

IFS cards can be a powerful tool for identifying and working with your internal parts. Here’s how to use them effectively:

1. Set the Space

Find a quiet, comfortable place where you can reflect without distractions.
Take a few deep breaths to centre yourself before starting.

2. Identify a Current Challenge

Think about a situation that’s bringing up strong emotions.
Ask yourself: What am I feeling right now? Which parts of me are reacting?

3. Choose a Card

Look through the IFS cards and see if one resonates with how you’re feeling.
If multiple cards stand out, lay them out and notice how they relate to each other.

4. Get Curious About the Part

Ask yourself (or journal about):
- What does this part want me to know?
- What is its role in my life?
- Is it protecting me from something deeper?
- How does it feel about me noticing it?

5. Engage with Compassion

Instead of judging or trying to get rid of a part, approach it with curiosity and kindness.
Ask: What does this part need from me?
If it feels safe, thank the part for its role in your life.

6. Explore a Shift

If the part is willing, ask how you can work together differently.
Consider pulling another card to explore what might help this part feel more supported.

7. Integrate & Reflect