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Healthy Coping Strategies
Healthy Coping Strategies
When presented with stressful situations, people can rely on unhealthy ways of coping. These may seem like they may be helpful or work temporarily, but generally make things worse. Instead, try some coping skills.
Grounding Techniques
Grounding Techniques
Utilizes our senses to help us stay present in the moment.
5: LOOK around for 5 things you can see and say them out loud.
4: Name 4 things you can FEEL.
3: Call out 3 sounds you can HEAR.
2: Say 2 things you can SMELL (or 2 of your favorite smells).
1: Say (or think of) 1 thing you can TASTE.
Muscle Relaxation
Muscle Relaxation
A simple two-step process to help you relieve physical stress.
Tense up your fists, then relax. Repeat 3 times.
Shrug your shoulders up to your ears, then relax. Repeat 3 times.
Scrunch your toes into your shoes, then relax. Repeat 3 times.
Visual Breathing
Visual Breathing
Commonly used to help slow your heart rate and relax your muscles.
Balloon breathing: Breathe in. When you breathe out, pretend you are blowing up a balloon. Fill the balloons as you breathe out each time.
Trace the sides of this triangle or trace all the sides of an item you hold while you follow the breathing pattern.
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