5th. Notice the intensity after the coping skill(s) on a scale of 10 (being the most) to 0 (being the least).
6th. Notice if it was effective by subtracting the first intensity score from the second intensity score.
7th. Store this knowledge of the coping skill, and it’s effectiveness, for later use. Possibly to be used for the same stressor, sensation, thought, emotion, behavior or it can be generalized to others.
8th. Diversify and attain 3 effective coping skills for every stressor in your life. Additionally consider the most effective coping skills for time of day, the context that you are in and other variables.
9th. Consider getting proactive and preventative by coping prior to known stressors. Notice if it changes the trajectory of the intensity.
10th. Create a free account to track all of your outcomes and gain insights. It is a free tool for you.