An Amazing 4 Step C.O.P.E. Formula
❝Kids use a simple formula to cope with every day challenges❞
Kids these days carry around a lot of worry.
Where does this worry come from? - school, home, friends, sports, self awareness, emotions and more.
Therapy should be personal. Therapists listed on TherapyRoute are qualified, independent, and free to answer to you – no scripts, algorithms, or company policies.
Find Your TherapistWe will always have issues to face. The challenging moments will not disappear.
But imagine saying to yourself "ok I have a challenge and I will use my 4 step cope formula"
And here is how it goes....
C means you become a curious detective
O means you observe your feelings, thoughts and emotions
P means you throw some positivity into it e.g. use an affirmation
E means you explore your options
Will this solve the challenge? Maybe yes and maybe no. But the point is...it will help you deal with it the best way for you at any given moment.
Consider how good kids can feel when they feel less fearful about challenging moments because they can pull out their C.O.P.E. formula and use it in any creative way that suits them.
Lets look at an example:
Jessica is faced with the loss of her dog and she is feeling extremely sad.
It's ok and rather normal to feel this way. But let's get her moving gently away from sadness when the time is right.
Lets use the cope formula
Jessica can become curious about her feelings. This way she can allow the emotions to surface and she can be with them mindfully. Next Jessica can observe what happens in her body and mind. This way she gets to know how sadness from loss of her pet is affecting her. She becomes self aware. Then she throws gentle positivity into her experience. She decides that she will create a ritual to help her connect with her pet dog; she makes a card and writes all the beautiful memories down. Then she explores what to do next. She decides it's ok to set aside time to be sad and share moments about her loss. She makes a list of ideas to do when she feels sad. And she continues to do her usual routines in the day too.
Slowly she moves away from sadness, and does it safely.
Important: TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
Creating Space for Growth: How Boundaries Strengthen Relationships
Setting healthy boundaries fosters respect, protects emotional well-being, and strengthens relationships by defining personal limits and maintaining self-care.
International Mutual Recognition Agreements for Mental Health Professionals
Mutual recognition agreements for mental health professions are rare and uneven, with major gaps in counselling, social work, and allied therapies. Read on to understand ...
Jumping to Conclusions
Jumping to conclusions is a thinking habit where we assume the worst or make judgments without enough evidence. By recognising this pattern, therapy can help you slow dow...
Case Conceptualisation
Case conceptualisation is how a therapist thoughtfully pulls together your concerns, experiences, and strengths into a clear understanding of what’s going on. This shared...
Guided Discovery
Guided discovery invites clients to arrive at their own insights through collaborative questioning and reflection. Instead of being told what to think, individuals learn ...
About The Author
“Psychotherapist, Clinical Hypnotherapist, Professional Counsellor, NLP, Early Childhood Teacher, Author, Online Therapist Author, online course creator”
Amanda Dounis is a qualified Psychotherapist (Registered), based in Wolli Creek, Sydney, Australia. With a commitment to mental health, Amanda provides services in , including Counseling, Counseling, Personal Development, Hypnosis, Relationship Counseling, Mindfulness, Play Therapy, Psychotherapy, Supervision and Personal Development. Amanda has expertise in .
