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6 Types of Coping Skills to Feel Calm
6 Types of Coping Skills to Feel Calm
The more coping skills you know, the more likely you are to be able to calm yourself down during an anxiety attack or time of extreme duress. Practice these skills so that you can feel calm and focused.
The more coping skills you know, the more likely you are to be able to calm yourself down during an anxiety attack or time of extreme duress. Practice these skills so that you can feel calm and focused.
- Deep Breathing Exercises
4-7-8 Breathing: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
Flower & Candle: Pretend you are smelling a flower and blowing out a candle.
Breathing while Tracing: Grab a visual of a square, a star, or something else that helps you breathe as you trace your finger on the page.
2. Positive Self-Talk
2. Positive Self-Talk
When you are upset, negative thoughts only make you feel worse and add to your stress. So, when you are upset, begin saying out loud "I need to calm down and not do anything I will regret." The messages we send ourselves truly are powerful and can make a difference between acting out in anger or feeling calm and encouraged.
3. Expressive Coping
3. Expressive Coping
Bottling up your feelings can continue to build those negative thoughts and emotions. Instead, try expressively releasing those feelings.
Drawing or writing
Have regular chats with trusted adults
4. Distraction
4. Distraction
Distracting yourself gives your brain a break from obsessing over the issue, which gives you time to calm down. Distract yourself by...
Choosing something else to do.
Going to another space.
Trying to say your alphabet backward.
5. Physical Coping
5. Physical Coping
Physical coping skills allow you to let feelings out in a physical way that is still safe. Try using this if you feel anger, aggression, or violence when you're upset.
Yoga
Ripping paper into a trash can
Pushing against a wall (never hitting)
Squeezing play-doh or a stress ball
6. Exercise
6. Exercise
Studies show that stress decreases and moods improve when the body produces endorphins, and you can do this through exercise when you feel stress, anxiety, or anger.
Yoga
Taking a short walk/jogging
Stretching
Jumping rope
Flexible seating (balance balls, standing desks, etc.)
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