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Coping skills can be used in many different situations. They can be used for anger, sadness, stress, anxiety, etc.
Coping skills can be used in many different situations. They can be used for anger, sadness, stress, anxiety, etc.
Coping skills can be separated into different categories including: diversions, social/interpersonal coping, cognitive coping, tension releasers, physical, spiritual, etc.
Examples of Positive Coping Skills:
Examples of Positive Coping Skills:
- Meditation & Relaxation
- Having time to yourself
- Physical activity or exercise
- Reading
- Spending time with friends and family
- Finding humor
- Eating healthy
- Sleeping a healthy amount
Examples of Negative Coping Skills:
Examples of Negative Coping Skills:
- Substance use
- Self-mutilation
- Ignoring bottled up emotions
- Taking sedatives (unless directed by medical professional)
- Taking stimulants (unless directed by medical professional)
- Working too much
- Avoiding problems
- Denial
Diversions
Diversions
- Write, draw, paint, photography
- Take a shower or a bath
- Play a game
- Read
- Take a walk / go for a drive
- Go on vacation
Social / Interpersonal Coping
Social / Interpersonal Coping
- Use humor
- Talk to someone you trust
- Play with a pet
- Be assertive
- Spend time with friends & family
Cognitive Coping
Cognitive Coping
- Brainstorm solutions
- Be flexible
- Write a list of pros & cons
- Write a list of several strengths
Tension Releasers
Tension Releasers
- Exercise or play sports
- Catharsis (yelling into a pillow, punching a punching bag)
- Cry
- Laugh
Spiritual
Spiritual
- Pray or meditate
- Enjoy nature
- Get involved with a worthy cause
- Go to your desired place of worship
- Make a list of blessings in your life
Limit Setting
Limit Setting
- Lower your involvement
- Prioritize important tasks
- Use assertive communication
- Schedule time for yourself (self care)
Tips to help strengthen your mental state and build resilience to life's stressors:
Tips to help strengthen your mental state and build resilience to life's stressors:
- Build up your confidence
- Accept compliments when they are given to you
- Make time for yourself & loved ones
- Support others when needed & accept support from others
- Create & stick to a realistic budget
- Volunteer in your community
- Manage stress in a healthy way everyday
- Share your burdens with others
- Identify & address your moods
- Learn how to be at peace with yourself
Build a Coping Skills Toolbox!
Build a Coping Skills Toolbox!
Create your own Coping Skills Toolbox! Go through these boxes and choose things that work for you to use when you need them.
Self-Soothing:
- Choose one thing you can touch, see, taste, hear, and smell.
Distraction:
- Choose one thing that can distract you
Opposite Action:
- Do something positive (opposite of the negative stressor)
Emotional Awareness:
- Identify & express your feelings
Mindfulness:
- Choose something you can consciously do to overcome the stressor (Self Care Ideas)
Here are some visuals to help you stress less & cope in a healthy way:
Here are some visuals to help you stress less & cope in a healthy way:
Here are more links to coping skills you may find helpful:
Here are more links to coping skills you may find helpful:
(If you or someone you know may be a harm to themselves or others, please click here for Emergency Contacts)
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