March Madness for Your Mind: Find Your Coping Champion

It’s March! Maybe you’re a huge basketball fan (we’re not), ready to watch every game (also not us), and cheer on your team (who should we root for?!). Or maybe you’re just in it for the snacks and the vibes (that’s us). Either way, March Madness is the season of brackets, and we want to make one too!

In addition to basketball, March often brings a sense of restlessness as winter is winding down and the pressure of all we have scheduled for spring starts to build. It’s a good time to practice coping skills.

So, what if you could use a bracket to help you figure out which coping skills help when you’re overwhelmed?

The Coping Champion Bracket is designed to do just that. It’s a structured way to explore your own preferences, notice which strategies feel most natural for you, and reflect on what coping skills you’re likely to use.

This bracket isn’t about ranking skills as “better” or “worse.” No single coping strategy works for everyone or every situation. What matters most is discovering what feels effective for you, right now, in your life.

How the Bracket Works

The Coping Champion Bracket starts with eight coping strategies. You’ll compare them two at a time, in a “matchup,” and pick the one that's most helpful for you lately. The winner moves forward, and one skill will come out on top to become (drum roll) your personal Coping Champion!

Remember: There’s no right or wrong answer. This isn’t a test. It’s a chance to notice what feels most natural to you and reflect on how you typically respond when you’re stressed.

Meet the Competitors

Here are the eight coping strategies in this year’s bracket:

Journaling: Take 5–10 minutes to write about your thoughts, feelings, and experiences. Focus on what’s bothering you, what you’re grateful for, or solutions you’re considering. Journaling helps you process emotions, gain clarity, and reduce repetitive or overwhelming thoughts.

Grounding (5‑4‑3‑2‑1): Use your senses to bring yourself into the present moment. Identify:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste.

Focus on each item for a few seconds. This helps interrupt anxious or racing thoughts and anchors you in the here and now.

Text or Call a Friend: Reach out to someone just to say hello. Send a quick message or a brief call to check in, share something funny that happened, or let them know you’re thinking about them. You don’t need a specific reason or problem to solve. Even a brief, lighthearted conversation can boost your mood and strengthen your sense of belonging.

TIPP Skill: This DBT skill set is designed to quickly lower extreme emotional arousal. Temperature: Dunk your face in ice cold water or hold an ice pack for 20–30 seconds. Intense Exercise: Do a few minutes of jumping jacks, running in place, or fast push-ups. Paced Breathing: Breathe slowly and intentionally, focusing on long exhales. Progressive Muscle Relaxation: Tense and release each muscle group, starting at your toes and working your way up through your body. Tense for 5-10 seconds, then relax.

Use these techniques individually or in combination when you feel overwhelmed.

Boxed Breathing (4‑4‑4‑4): Inhale slowly through your nose for 4 seconds, hold your breath for 4 seconds, exhale through your mouth for 4 seconds, and hold again for 4 seconds. Repeat for several rounds. Boxed breathing slows your heart rate, helps regulate your nervous system, and can reduce feelings of anxiety.

Walking or Light Physical Activity: Step outside or move around indoors for 5–15 minutes. Focus on your movements, your surroundings, or your breath as you walk. Physical activity can help release tension, improve mood, and provide a break from stressful thoughts.

Mindful Music Listening: Choose a song or piece of music that feels calming or energizing. Listen actively, paying attention to the rhythm, melody, and lyrics. Notice how your body and mind respond to the music. Music can reduce stress, shift your mood, and help you feel present.

Engaging in a Pleasant Activity: Identify an activity that brings you joy, relaxation, or accomplishment, like reading, cooking, drawing, or spending time with a pet. Set aside dedicated time to do this activity without distractions. Enjoyable activities provide positive reinforcement and a break from stress, helping you feel more balanced.

Allie & Lauren's Brackets

Before you create your own Coping Champion Bracket, we thought it would be helpful to share ours. Notice how Allie’s is different from Lauren’s? There’s no single “right” way to cope. Each of us naturally gravitates toward different strategies.

Allie’s Bracket:

Lauren’s Bracket: 

Now It’s Your Turn!

Find your Coping Champion below -- tap to play!

Once your champion emerges, consider: 

• Why did this skill win? What did you like about it?

• When might you use it this week?

• What might get in the way of using it? What’s your plan to navigate what might get in the way?

Download a copy here:

Coping Champion Bracket_LJH Psych March 2026.pdf

Download PDF • 1.21MB

Further Coping Support

Your Coping Champion Bracket includes eight evidence-based coping strategies, but it’s not an exhaustive list of all the ways you might manage stress. Think of this as a starting point to explore what works for you.

Some strategies might feel more helpful in certain situations, while others might work better at different times or for different types of stress. You can always add new coping skills to your bracket, swap out strategies that don’t resonate, or recreate matchups.

If you're interested in learning more about evidence-based coping strategies, our team specializes in Cognitive Behavioral Therapy in NYC and New Jersey. You can  Meet Our Team to learn more or  Contact Us with any questions.