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On this page, you will find over 20 different kinds of coping skills! Check out the techniques focused on breathing, grounding, mindfulness, and more.
Not every skill is for everyone (or works for every feeling), so it is essential to have access to different types and to try different ones to see what works for you. Take a look and try some out!
For those of you who may have visited my office, the 10-12 counseling suite, or attended a Mental Health Matters Club event, you will always find small flyers to take with you and help us cope with the day-to-day. Click on the hyperlink in the title to see ALL mini flyers in digital form for easy access. Made with love from me to you.
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Engaging in deep breathing stimulates the vagus nerve, reducing the 'fight or flight' response. This physiological response is often triggered when we are stressed, scared, or experiencing intense emotions. The following exercises can help you practice deep breathing and incorporate it into your everyday life.
Different Types of Deep Breathing
Breath Count: Count your breaths slowly and evenly.
Example: "4 , 6, 8 Breathing" Slowly breathe in your nose for a count of 4, hold that breath for a count of 8, and slowly breathe out your mouth for a count of 8.
Mindful Breathing: Pay attention to the rhythms and sensations of your breath
Belly Breathing: Place your hand on your belly and slowly inhale, allowing your stomach to expand. Then, slowly breathe out and feel your belly empty.
Breathing Visualization: Visualize a positive action with each breath you take in and breathe out.
Example: Breathe in through your nose and visualize yourself taking in positive energy. Breathe out through your mouth as if you are releasing all negativity.
5 Finger Breathing
Start by stretching one hand out so that you have space between your fingers.
Start at the bottom of your thumb. Use your pointer finger to trace up your thumb as you slowly breathe through your mouth.
When you reach the top of your thumb, slowly breathe out your nose as you trace down the other side.
Repeat for all five fingers until you have traced your whole hand.
Box Breathing
Count to 4, slowly breathing while feeling the air entering your lungs.
Hold your breath for 4 seconds. Try not to inhale or exhale for those 4 seconds.
Slowly exhale through your mouth for 4 seconds.
Repeat steps 1 to 3 until you feel re-centered
Grounding techniques help decrease emotional distress and increase the self-connection to the surrounding world. Use these techniques to help focus your senses, decrease anxious thoughts, and bring focus to the present moment.
The 5-4-3-2-1 Grounding Technique
Acknowledge five things that you can see at this moment. (Examples: Picture, coffee mug, flowers, pen, tree, etc.)
Acknowledge four things that you are touching at this moment. (Examples: The chair, shoes, bracelet, shirt, etc.)
Acknowledge three things you can hear at this moment. (Examples: Air conditioning, laughter, music, etc.)
Acknowledge two things you can smell at this moment. (Examples: Coffee, essential oils in the air, etc.)
Acknowledge one thing you can taste now (Examples: gum, coffee, tea, snack, etc.)
Five Senses
Do each activity based on the sense. Here are some examples
For example:
Touch: Pet a furry cat
Taste: Lick a raspberry lollipop
Smell: Smell fresh cookies.
Hearing: Listen to the sound of the waves.
Sight: Look at nature.
Mental Grounding Exercises
Categories Game
List different items within a category. You can also compare and contrast those listed items.
For example, you may list "types of dogs," "celebrities," "food," and "animals."
Safety Statement
Stating words or phrases that remind you that you are safe.
For example, "My name is___; I am safe right now. I am in the present, not in the past."
Read Out Loud
Don't focus on the meaning of the words, but find a few words or sentences and read the words aloud.
Detailed Description
Describe an everyday activity in great detail.
Random Numbers
Our brains often automatically count to 10 or state the alphabet. To ground yourself in the moment, try randomly stating various numbers.
For example, "1, 4, 8, 59, 40, 32, 41, 39, 63" and so on.
Physical Grounding Exercises
Humming and singing (stimulates the Vagus nerve and calms down your nervous system).
Run cool or warm water over your hands or splash water on your face.
Dig your heels into the floor for physical grounding,
Jump up and down.,
Stretch - raise your arms as high as they can reach, then lower them down as low as they can.
Tense and release different parts of your body.
Walk slowly, focusing on each step you take and how it feels as your feet touch the ground.
Eat something slowly, focusing on the various flavors and textures.
Have an object in your hands (fidget toy, pen, pencil, rock, jewelry, etc.).
Soothing Grounding Exercises
Say kind statements to yourself.
Example: "I am strong." "I am kind." "I will get through this."
Think and say aloud your favorite things.
Example: Favorite color, favorite food, sweet treat, favorite season, favorite activity, etc.
Picture someone or an animal you care about.
Remember and picture your safe place.
Example: "Being curled up in your bed wearing your favorite hoodie watching a new episode of your favorite show."
Plan a treat for yourself (for example, buying yourself something you have wanted for a long time.)
Think of things you are looking forward to in the next coming weeks.
Source: Hope 24/7 Handout
Tapping (also known as Emotional Freedom Technique (EFT)) requires you to focus on a negative emotion you are experiencing (like fear, worry, a bad memory, or any unresolved problem).
You begin while maintaining your mental focus on this issue. Then you use your fingertips to tap 5-7 times on nine specific body meridian points.
Click on the sources below to learn more about Tapping, view videos on performing the techniques, and download the Tapping app for 24/7 access to guided Tapping videos!
Tapping Solution (EFT): How To Get Started - Tap with Brad - Tapping with Renee Millman
