Coping Skills Exercises: Guided Imagery Scripts for Self Improvement
Coping skills exercises in the form of guided imagery scripts to help with self improvement and making positive changes. Here you will find a variety of exercises, sorted into categories according to the type of coping skill targeted.
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relaxation audio and videos wisely. Do not watch or listen to
relaxation materials while you need to be fully awake and alert (for
example, when driving) because this can be dangerous. Please use relaxation sessions only when safe to do so.
Guided imagery is a way to use relaxation for self improvement and growth. Visualizing changes can help you to effectively change habits, improve skills, or cope more effectively. Mental rehearsal can be as effective as actually physically practicing a skill.
The coping skills exercises on this page range from self-esteem tools, to emotional coping skills, to specific skill development such as sports or public speaking. Practice regularly for the fastest improvement.
Listening to relaxation audio can be even more effective than reading the scripts. A variety of guided imagery scripts and coping skills exercises like these are also available as audio downloads.
Try out these coping skills exercises:
Self Esteem Coping Skills Exercises
Body Image Relaxation This body image relaxation script is a guided meditation focused on self-acceptance and self-image.
Self-Esteem Relaxation Relax with affirmations, meditation, visualization
and deep breathing. This self-esteem relaxation can be used to promote
positive self-image and help you fall asleep in a positive frame of
Finding Your Authentic Self Explore
your values and connect with your authentic self. Use this relaxation
technique to get in touch with your true self, live up to your full
potential, and live according to your true identity.
Affirmations for Self-Esteem This
affirmations for self-esteem relaxation script includes affirmations to
increase self-esteem and confidence and promote a general feeling of
Emotional Coping Skills Exercises
Relaxation to Deal with Anger This
guided relaxation script describes how to deal with anger quickly and
effectively in the moment. Guides you in controlling anger in a healthy,
Overcoming Shyness This
relaxation script is for overcoming shyness. Use guided imagery,
affirmations, and visualization to foster a sense of self-confidence and
help decrease social anxiety.
Relaxation to Deal with Loneliness This
relaxation script is to deal with loneliness by increasing confidence,
developing a strong sense of self, and getting ready to take action to
Dealing with Rejection or Failure Our
own self-talk can contribute to the pain and low self-esteem that is
sometimes associated with rejection or failure. This relaxation script
will help you to identify and change upsetting thoughts.
Decreasing Self Harm Behavior This
relaxation script is for teens or adults with self harm behavior or
nervous rituals and aims to create a feeling of calm and then explore
more positive coping alternatives.
Adults Recovering from Childhood Bullying Guided imagery meditation script for adults recovering from childhood
bullying. Involves affirmations to change the negative self-concept and
self esteem problems associated with past bullying.
Becoming More Playful This
relaxation script begins by guiding you to relax your mind, and then
use visualization, meditation, and imagery to get in touch with your
Relaxation for Depersonalization Depersonalization is the experience of feeling disconnected from your
environment or body. This relaxation script will help to you to become
calm, connected, and fully present.
Specific Skill Development
Learn an Instrument Meditation Feeling
relaxed and confident can help you learn an instrument or other new
skill more easily. This meditation aims to help increase confidence and
motivation when learning to play an instrument.
Public Speaking Visualization This public speaking visualization is a guided imagery script uses
visualization to allow you to imagine yourself calmly and successfully
speaking in public.
Meditation for Acting This
guided meditation for acting helps you, as an actor, to focus on
getting into the character's state of mind, understand the character you
are playing, and act effectively.
Learn a Language Meditation This meditation script will help with learning a language by guiding you to relax and improve your concentration.
Morning Relaxation: Guided Energy Starter This
quick morning relaxation is a guided energy starter that will help you
to become wide awake, energetic, and ready for the day ahead. Listen to
this audio any time of day to get your energy going.
Relax Under Pressure Learn
to relax under pressure with this guided relaxation that will help you
to remain calm, focused, and not nervous in a high pressure environment,
such as a job interview, presentation, or test.
Work, School, and Stress Coping Skills Exercises
Guided Imagery for Writing an Exam This
guided imagery script will allow you to visualize the process of
studying for and writing an exam. Visualizing success will promote
increased confidence, concentration, and memory. Relaxation can also
improve the ability to learn by eliminating some of the anxiety that
interferes with taking in new information.
Relaxation for Work Commitments Stress This
script is for decreasing the stress caused by work commitments.
Listening to this relaxation audio right before bed can be effective to
help you put thoughts of work aside so you can get to sleep.
Overcoming procrastination This
relaxation script is for overcoming procrastination by dealing with
some of the causes of this behavior and increasing motivation to deal
with the things on your to do list.
Professional Distance and Empathy
This guided imagery script will help you to envision
maintaining both professional distance and empathy. Enhance your ability
to maintain appropriate boundaries at work with empathy and
Stop Guilt When Not Busy Many
people find it difficult to relax because they feel guilty when they
are not busy. Overcome the constant pressure to be busy and the guilt
and restlessness interfere with relaxing.
Are you looking for scripts to help with sleep, anxiety, and other coping skills? The following resources can help: