There are an almost unlimited number of different coping strategies.  Unfortunately, there is not one perfect strategy that will work for everyone.  Directly below this is a list of a few of the more common strategies that are easy to use. 

Deep Breathing

Breathe in the Flowers, Blow out the Bubbles

Deep Breathing is my favorite coping strategy to teach and use.  It is very easy, can be done at any time, and can be done quietly, without disturbing others.  There are a few different styles of deep breathing, which can be found in the Coping Strategies Slides.  The one I use most is called Equal Breathing.  The steps are below:

• First, try to sit or stand straight up, with your hands at your sides.

• Breathe out as you normally do, so you can begin deep breathing.

• Now, breathe in slowly, through your nose, until you cannot breathe in any more air.

  • As you breathe in, slowly count to 3.

• Hold your breath briefly, and count to 2.

• Breathe out slowly, this time through your mouth, until you cannot breathe out any more air.

  • As you breathe out, slowly count to 3.

• Repeat the steps 2-3 times, as needed.

When teaching students how to do this breathing exercise, I use the phrase, "Breathe in the flowers, blow out the bubbles."  This helps them remember to breathe in slowly through their nose as if smelling flowers, and slowly breathe out through their mouth, as if blowing bubbles.  This strategy can become more useful the more it is practiced.  If students (and adults!) practice this strategy when they are already in a happy and calm state, then it will be easier to use when needed.  So practice, practice, practice!  Breathe in the flowers!

5 4 3 2 1

Use Your Senses

The "5 4 3 2 1" grounding technique can be useful for anyone with anxiety.  It helps by bringing the person back to the present and allowing them to regain focus.  It is very easy, and uses the five senses.  The steps are below:

• Name 5 things you SEE.

• Name 4 things you FEEL.

• Name 3 things you HEAR.

• Name 2 things you SMELL (or 2 smells you like)

• Name 1 thing you TASTE (or 1 taste you like).

When teaching this strategy to someone, practice each step, and help them identify things they may not normally discover with their senses, such as small marks on the wall, the noise of the heating or cooling systems, or the feel of their toes inside their shoes or socks.  Depending on where they are, Smell and Taste may be a bit more difficult.  If possible, provide them with something that smells, such as a candle or crayons.  Having mint or other candy can be an excellent way to finish this coping strategy.  Use your senses!

Turtle Muscle Relaxation

Be a Turtle

Using different muscle relaxation techniques is another easy way to help minimize anxiety and increase relaxation.  There are many different ways to promote muscle relaxation, including Turtle Muscle Relaxation.  The steps for this technique are listed below:

• Imagine you are a turtle.

• Curl your body up tight into your shell.

• Hold for about ten seconds.

• Slowly stretch out of your shell.

• Repeat if necessary.

Remember that when teaching this strategy, it is important to do these steps slowly.  When a person is stressed or feeling anxious, their body is often tense and working harder than normal.  By following these steps and working towards slowing things down, the person can begin to feel more at ease.  Be a Turtle!

Spaghetti Stretch

Pretend to Be a Noodle

Another muscle relaxation technique similar to the Turtle stretch is called the Spaghetti Stretch.  Just like the Turtle Stretch, it is important to move slowly when practicing this stretch. It’s all about relaxation, not speed.  The steps for this technique are listed below:

• Imagine you are a raw spaghetti noodle.

• Stand up straight with your hands stretched up towards the sky.

• Hold for about ten seconds.

• Then imagine you are a cooked spaghetti noodle.

• Slowly let your muscles relax and let your arms hang down.

• You even wiggle around like a cooked noodle, or you can even slowly and carefully drop to the floor.

• Repeat the steps, starting out again as a raw spaghetti noodle.

If you have spaghetti at home, a perfect time to teach this strategy is when you cook it!  Show your child the spaghetti before it is cooked, and how it looks after. Once your child has learned this stretch, it can also be used as a good attention-getter.  Just let them know that anytime you say, “Raw Spaghetti!” they should immediately focus on you while stretching like a raw spaghetti noodle.

Additional Coping Strategies

• Journaling

  • Write down your thoughts and feelings about the day.  This can be an excellent way to vent, but can also helpful in tracking your feelings.

• Keeping a schedule

  • Making a schedule, and sticking to it, can help with motivation and organization.

• Maintain communication with others

  • Maintaining social connections can be difficult when faced with certain mental illnesses, but doing so can help prevent them from getting worse. 

• Get a drink of water.

• Splash cold water on your face.

• Take a short, three minute walk.

• Make a tight fist and release.  Repeat several times.

• Wiggle your toes in your shoes and pay attention to the sensation.

• Close your eyes and focus on the individual noises around you.

• Say the alphabet backwards.

• Listen to calming music.

• Color, draw, or write.

• Close your eyes and imagine you are floating on water.